September 9, 2019

September 9, 2019

10 minute clock : 

1 minute cardio piece of choice

100ft walking lunge

10 single arm dumbbell press (each arm)

5/3 strict pull up

work :

Hang Snatch - 5 minute warmup + every 90 secs for 5 sets
perform 3 hang squat snatch. build.

Snatch Pull - 2 minute warmup + every 90 secs for 5 sets
perform 3 reps. goal - 85-95% for all 5 sets.  

for time : 
6 rounds
400 meter run 
25 med ball sit ups (20/14)

notes :

- level 2 : 14/10
- level 3 : 200 meter run, ab mat sit ups
- run to black gate on left before just jump

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