July 28, 2015

A) Warm up

400 m run3 rounds not for time:

20 m Handstand Walk

Ring Row x 10

Plank x 30-45 seconds
B) Every 2 minutes on the minute for 12 minutes:

Power Snatch + OHS x 2

Minute 1: 75%

Minute 2: 80%

Minute 3: 85%

Minute 4: 90%

Minute 5/6: 90+%
C) Every minute on the minute for 5 minutes:

Snatch Pull @ 105% of 1RM Snatch
D) 6 sets for times:

50 m sprint with a flying start.

-Start and extra 10 m back, get to full speed and the timer starts when you hit the actual starting line. Rest as needed.

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