the way forward

28
Oct

the way forward

Monday
Skill: Hang Power Snatch/Power Snatch

Strength: Every (2:30) for (6) Rounds
12/9 Cal Row/Bike/Ski (Keep the Row/Bike/Ski the same thru the rds.)
1 Hang Power Snatch
1 Power Snatch

*Climbing in weight. Start light and Build. The Cals are there to get the Heart Rate up before lifting.

L1: 15/10 Cal.
L2: 12/9 Cal.
L3: 9/7 Cal.
L4: 7/5 Cal.

Metcon: 12-mins for Reps:
Min 1: 8 (Alt) DB Snatch (+) Max Reps: Double Unders
Min 2: 8 T2B (+) Max Reps: Burpee Box Jump Overs
Min 3: Rest

**Score=Reps of Burpee Box Jump Overs (+) Double Unders across the rounds**

L1: 10 T2B, Unbroken DUs, 24″/20″, 10 DB Snatches 50/35
L2: 8 T2B, DUs, 24″/20″, 50/35
L3: 8 K2E, Singles, 24″/20″ (Step-Overs), 35/20
L4: 12 Ab-mat Sit-ups, Singles, 20″/17″ (Step-Overs), 20/15

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