5-9-17
 
Met Con

Skill Based Warm-Up:
4 Sets @ Easy Pace:

  • Jog 200m
  • 4 Snatch Pull
  • 3 Power Snatch from knee
  • 2 Snatch

Notes
Barbell Complex: Start with empty bar, add a little bit of weight each set. No one needs to finish higher than 115#/75#.

Strength:

  • Snatch Pull + Snatch 8x1

TIMECAP: 20:00

Met-Con:

15-12-9-6-3 For Time:

  • Shoulder-to-Overhead, 135#/95#
  • Assault Bike OR Row Calories

TIMECAP: 15:00

Extra Work:

20 Reps For Time:

  • 1 Squat Clean + 1 Thruster + 1 Squat Clean Thruster, 135#/95#

TIMECAP: 5:00

No Score
Posted on Tuesday May 9th, 2017
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