December 23, 2016
FRIDAY!
STRENGTH: (15:00) 3 rep Heavy (Not a MAX) “Pocket” Snatch (UB). Form is key (No hinging).
*Clips are required. De Load with Care!
SCALE DOWN OPTION:
Snatch (progressively loading) “skill work” (any form).
STRENGTH ALTERNATIVE:
12:00 to 15:00 AMRAP!
16 Alt. DB Snatches #35/25
12 Alt. Plank Row
12 weighted Sit Ups #25/15 DB
24 Bicycle Kicks
MET CON: 5RFT (15:00)!
Goal: Sub 13:00! Perform as much of the WB work UB as possible not resting more than 7-9 seconds at a time. Run at about 85% of your MAX.
E:
25 Wall Ball Shots #20/14 (10ft./9ft.)
15 HRPU
200 M Run
RX:
15 Wall Ball Shots #20/14 (10ft./9ft.)
12 HRPU
200 M Run
SCALED:
12 Wall Ball Shots #20/14
(10ft./9ft.)
10 HRPU
200 M Run