12.28.16

With a running clock…

1) At 0:00 begin: EMOM for 7:00

1 Power Snatch – begin around

70% of max Power Snatch and

work to a max for the day

2) At 10:00 beging: 1:30 ME

Power Snatches @ 75% of max

from #1

Strength/GST

1a) 1X3@80%, 2X2@85%,

1X1@95%, 1X1@100% Paused

Front Squats (3 count pause in

bottom, no bounce to stand)

– rest 90 sec.

1b) 4X60 seconds Ring Lockout

Holds (hold lockout at finish

position of dip) – add weight if you

complete the first :60 UB, rest 90 sec.

Keep palms facing out!

For time:

40min Running Clock

50 Double-Unders

15 OHS 135/95#

100 Double-Unders

30 OHS 135/95#

100 Double-Unders

15 OHS 135/95#

50 Double-Un

then put on HR monitor and allow

heart rate to drop to 150bpm.

With remaining time run out and

and back keeping heart rate at

155bpm.

Example: Run begins at 20:00

then run for 10:00 then turn around

and come back