JULY 31, 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 1 minute, for 3 minutes (3 sets):
Snatch Push Press + Overhead Squat @ 55%

Then:

Every 1 minute, for 3 minutes (3 sets):
3-Position Snatch @ 65%
(high hang, mid-patella, floor)

Then:

Every 1 minute, for 3 minutes (3 sets):
Hang Snatch + 2 Snatches @ 75%

Then:

Every 1 minute, for 3 minutes (3 sets):
Snatch High Pull + Snatch @ 80%, 85%, 90%

 

METCON:

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest 2 minutes

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups[/fusion_text][/fullwidth]