1.9.17

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:

5 rounds

30 Wall Balls 20/14#

25 Calorie Row

20 TTB

Rest 1:00 after ewch round.