Saturday February 19 2016

Zandra working hard at her ring pull ups

Pick one strength and metcom or pick two strength and no metcom or do all!

• Snatch Complex

1. • 1 muscle Snatch + 1 Power Snatch + 1 Hang Snatch (squat)+ 1 full Snatch
   • 6×1 @65% of 1RM Snatch

• Back Squat

1. • work up to 80% of your 1RM for one set of 3 reps
   • Then, deload 2×5 @40-60# less

Metcom 20 Minute AMRAP: Run 400m 5 Hang Power Clean & Jerk (135/95#) 10 Toes-to-Bar, ENGAGE LATS AND TIGHTEN EVERYWHERE   BEGINNER 15 Minute AMRAP: Run 200m OR ROW 400 5 Hang Power Clean & Jerk MW OR USE KETTLEBELL 10 KNEES TO ELBOWS CORE: Tabata Hollow Rock & Superman Hold 4 Minutes: 20 seconds ON (HOLLOW BODY HOLD) 10 seconds OFF (SUPERMAN HOLD)