10/10/17

Warm-up
Warm-up
2rnds:

200m run
12 – pullups/ring rows
12 – kb swings
12 – broad jumps

Weightlifting
Snatch Grip Deadlift (*ascending)
increasing weight per set, complete 3 sets of 5 TNG reps. focusing on the positions of the "first pull".
**MUST maintain good posture for all 5 lifts.
Muscle Snatch (*ascending)
increasing weight per set, complete 5 sets of 3 TNG reps. focusing on the explosivness of the "second pull".

Metcon
Metcon (AMRAP – Reps)
5 rounds for reps of:

1 minute of box jumps 24/20
1 minute of wall-balls 20/14
1 minute of rowing (calories)

Rest 1 minute