7.2.15

Strength:

16 min EMOM

min 1: 3 hang snatch

min 2: 3 alternating lunge (back rack from the ground)

 

Metcon:

30 burpees

10 hang snatches (95/65)

20 burpees

20 hang snatches

10 burpees

30 hang snatches

15 min time cap

 

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7.1.15

15 min AMRAP

25 m db farmer carry (30-35/50-55)

7 db front squats

25 m db farmer carry

7 db swings

25 m db farmer carry

7 db deadlifts

25 m db farmer carry

7 db push jerk

 

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6.30.15

50 hollow rock buy in

then 4 rounds of

400 m run

4 zombie complex 135/95. (Clean, push press to back, 5 back squats, rear push press, 10 push-ups on bar)

then

50 hollow rock buy out

 

Double unders are in the warm up all week!  Use this time to work on the skill.

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