June 24 2014

Warm up: 300 m row then;

20 dubs (10 almost) 2 pistols each leg, 3 recycled box jumps then max pull ups x3 * looking for technique!

rest 1 min between each round

B Snatch complex: every 2 min  of 10 min 1 x lift off,  2x 2nd pull (straight arms) 3 x full snatch.

c. 2 rounds for time courtesy rebel fitness
12 OHS, 60/40
12 Burpees
9 Power Snatches,
9 Box Jumps
6 Squat Snatches
6 Chest to bar pull ups

9 min cap

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Comments

  • cath — June 24, 2014

    8.22 25kg

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