Wednesday 27/02/19

Weightlifting

Snatch 12min.

EMOM:
Odd: 15 burpees
Even: 3 Snatches (Climbing)

*This is Open practice stuff. You will most likely have to do these tired so here you go... Start with a 60ish% effort weight and try to add something every round.

Metcon

15min. to get as heavy as possible...
12 Pull-Ups
9 Deadlifts
6 Hang Cleans

*Start at whatever weight you want and make either 5/2.5 jumps or 10/5 jumps. Your goal is to never rest for more then about 10-20sec at any point. Until maybe your last round or 2 if it's getting heavy AF. This is a strength piece today, but mixed with some conditioning. Pick some weights you can move through, but also begin to challenge you. I don't think anyone should go over 100/70. That might be your last round if anything.

RX+ is: (Same weight details)
3 Muscle Ups
6 Hang Cleans
9 Deadlifts