8.27.16

BB CYCLING/Metcon(Ind)

 

Alternating EMOM for 14:00-

 

Even: 3 Hang Snatches

(from power position – UB

is the preference,

but drops are acceptable) –

– begin at 60% of 1RM Snatch

and add load with each set

push weight higher than last week

 

Odd: 30 Double-Unders

 

Strength:

1a) Jerk from Blocks/Racks

(based on 1rm jerk) –

1×5@65%, 1×5@75%

1×3@80%, 1×3@85%

1×2@90% – rest 60 sec.

 

GST:

3 ME UB Ring Muscle ups

rest 2 min

 

Metcon: Team

Partner WOD

50 Wall Balls 20/14#

50 C2B Pullups

100 Cal Row

 

Syncro Wallballs and C2B