Monday August 19, 2019

Warm Up 81 (No Measure)

30 Hand-to-hand Swing
10 1 Arm Floor Press/Arm
10 Alt Clean & jerk,
15 Goblet squat
20 Halo
+
2RNFT:
10 Bird Dog (/side)
20 Deadbug

Snatch Complex (15-15-15)

3 Sets of:
5 Snatch Grip Deadlift
5 Power Snatch
5 Hang Power Snatch
-Find a heavy weight for the above

Metcon (Time)

4 RFT:
18/15 Cal Row or Bike or 200m Run
20 Alternating Front Rack Lunges @ 115/80
20 Lateral Burpee Over Bar
**18 Min Time Cap**

Scale 1:
16/13 Cal
16 Reps @ 95/65

Scale 2:
13/10 Cal or 100m Run
13 Reps @ 65/45