6/12/15

FRIDAY

Strength: Squat Cleans + Squat Snatch

  • 6 Minute EMOM
    • 2 Squat Cleans at 60% of 100% of your 1RM Squat Clean Max
  • Rest 2 Minutes
  • 6 Minute EMOM
    • 2 Squat Snatches at 60% of 100% of your 1RM Squat Snatch Max

MetCon: "Muscled-up Hitman"

  • 3 Rounds for Time of:
    • 10 Back Squats (225/155)
    • 400 Meter Run
    • 3 Bar Muscle-ups
      • Sub 3 pull-ups + 3  ring dips for each muscle-up if needed

Post-Workout:

  • 3 x 10 GHD Hip Extension