June 17, 2019

June 17, 2019

5 minute clock :

15-12-9-6

a) sumo deadlfit high pulls with empty barbell or pvc

b) pass thru


Snatch DL + Snatch Pull + Power Snatch - 5 min wu + 5 sets, every 2 minutes x 1 rep 


notes :
- all sets at 70-75% of 1 rep max power snatch


3 rounds individually for time :
250m row 
10 kbs 53/35
15 burpees 
10 kbs 53/35
250m row


notes :
- 6 minute time cap.
- 6 minute rest in between sets.
- rx+ - 15 kb swings at 70/53 and 25 burpees.
- level 2 - weight of choice on kettlebell + 200 meter row

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