12/8/14 Monday

Performance

A. Snatch – build to a
1RM in 10min or less

*Beginners perform 1 rep EMOM from the hang position.

*Light load/technique based

 

B. Front Squat
- Build to a 1RM in 10min or less

*Beginners build to a tough 5 reps

 

C. In teams of two…

3 rounds for time:

500-Meter Row
or 45c on Airdyne

12 Thrusters (95/65)

21 Toes to Bar

*P1 Completes entire round while P2 rests. Then P2 completes entire round while P1 rests.

*3 rnds each

 

Competition