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Friday 05.04.2018

POSTED ON May 3, 2018

Friday | 05.04.2018

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Warm Up:
 
5 Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
 
x3 then…
 
50ft Walk on Toes Backwards
10 Heidens
100ft Bear Crawl
:15 Deadhang + 5 Scap Pull-ups
 
x3 then…
 
5-7 TnG Power Snatch
3-5 Box Jumps
3-5 chest 2 bar pull ups
 
x3; rest 2-3min between each 90%, 95%, 100%
 
Metcon:
 
Level 1 (RX)
 
21-15-9
 
Box Jump 24/20
Power Snatch 75/55
Chest 2 Bar Pull-up
Level 2 (Intermediate)
 
21-15-9
 
Box Jump 20in
Power Snatch 64/45
Pull-up
 
Level 3 (Beginner)
 
21-15-9
 
Step Up 24/20
Power Snatch 55/35
Jumping Pull-up
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