7/31/15

FRIDAY  

Strength:

  • 3 Position Squat Snatch  (High Hang, Hang, then Full) 
  • %70
  • 1 cycle of 1 rep at each position every minute on the minute for 6 minutes  
  • 3 Position  Squat Clean (High Hang, Hang, then Full)  
  • %70
  • 1 cycle of 1 rep at each position every minute on the minute for 6 minutes  

METCON:  12 Minute AMRAP 

  • 1 Power Snatch + 1 Overhead Squat + 1 Back Squat + 1 Front Squat + 1 Thruster (115/75) without putting down the bar 
  • Run 1 lap  
  • Scale to weight that you can manageably lower from overhead squat position to back squat position