1.30.17

BB CYCLING

Every 1:30 for 9:00 (7 total sets):

3 Position Snatch (hang from

power position – hang from just

above knee – floor)

Begin between 60-70% of 1rm

Snatch and work to a max for the

complex.

 

Strength/GST:

1a) 4X3 Strict Muscle-Ups + ME

UB Kipping Muscle-Ups – rest 1:30

1b) 4X8 Thrusters –

heaviest possible, rest 1:00

 

Metcon 1:

5 rounds of:

7 OHS 135/95#

11 Burpees over Bar (Anyhow)

Rest 1:1

 

*Rest 10:00 between 1 and 2.

 

Metcon 2:

For Time

50 Bar Facing Burpees

50 OHS 95/65#

50 SDHP (95/65)

Score 1: Total Time (Time clock says)

Score 2: Time Finshed