JUNE 26, 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 + 2 Overhead Squats @ 50% of 1 RM

Then:

Every 1 minute for 3 minutes (3 sets):

3 Snatch Balance @ 50%

Then:

Every 1 minute for 3 minutes (3 sets):

2 Snatch Lift Offs + 1 Muscle Snatch @ 55%
(Snatch Lift Off=Same as last week just different terminology. Start with the bar on the ground and pull it to mid patella pausing for two seconds “one one thousand, two one thousand”. return the bar to the ground and repeat for a second rep. Return the bar to the ground and perform a muscle snatch

Then:

Every 1 minute for 3 minutes (3 sets):

2 Hang Snatch @ 70% of 1 RM Snatch

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch Pulls @ 85%

Then:

Every 2 minutes for 10 minutes (5 sets):

3 Snatch @ 85%

 

METCON:

Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)[/fusion_text][/fullwidth]