Warm Up: 3 x 10 arm/neck/trunk rotations; Push Ups/Squats 10,8,6
Power Snatch + Overhead Squat: PVC x 5, 45 x 5
Snatch balance - 70% x 2 x 3 75# 2x(55,65,70)
Power snatch - 80% x 1 x 3 100# 85,90,95
Power clean & jerk - 80% x 1 x 3 115# 95,105,110
3 rounds for time of:
10 kipping pull-ups
5 box jumps
Workout Time: 28 minutes
MetCon Time: 7 minutes
Snatch balance - 70% x 2 x 3 75# 2x(55,65,70)
Power snatch - 80% x 1 x 3 100# 85,90,95
Power clean & jerk - 80% x 1 x 3 115# 95,105,110
3 rounds for time of:
10 kipping pull-ups
5 box jumps
Workout Time: 28 minutes
MetCon Time: 7 minutes
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