JULY 11, 2017

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:

Every 2 minute for 6 minutes (3 sets):

2 Snatch Push Press + 1 Snatch Balance + 2 Overhead Squats @ 50%

Then:

Every 1 minute for 3 minutes (3 sets):

3 Muscle Snatch @ 55%

Then:

Every 1 minute for 3 minutes (3 sets):

3 Power Snatch @ 70%

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch High Pulls @ 80%

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch Grip Lift Offs w/ 2 second pause at mid patella @ 90%

Then:

Every 2 minutes for 10 minutes (5 sets):

2 reps @90%

 

METCON:

As many rounds and reps as possible in 6 minutes:

3 Deadlift
3 Hang Squat Clean
3 Shoulder to Overhead

(Choose only the weight you can successfully perform the Shoulder to Overhead)[/fusion_text][/fullwidth]