Wednesday – 9/21/2016
Weightlifting
Power Snatch + Heaving Snatch Balance + Overhead Squat
Take 10:00 to build to your best weight of this complex.
MetCon
2:00 to complete:
250m Row
AMRAP Burpee Box Jumps 24/20″
1:00 Rest
2:00 to complete:
AMRAP Burpees
1:00 Rest
2:00 to complete:
250m Row
AMRAP Burpee Box Jumps 24/20″
Score = Total Burpee Box Jumps and Burpees from all three intervals
Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups
Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)
AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6
Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.
