Monday

January 15, 2017 Kendra

Group Warm Up:

Then Complete the following
5x Muscle Snatch
5x Power Snatch
5x Snatch Balance
5x OH Squat
5x Hang Squat Snatch
5x Full Snatch

Strength:
6 Min EMOM
2 sets of the following:
1x Snatch + 1x Hang Snatch (HEAVY – Attempt NO fails)

Back Squats
3 Min EMOM
3x Back Squats at 85%
Rest 1 Min Then
2 Min EMOM
2x Back Squats at 90%
Rest 1 Min Then
5 Min EMOM
1x Back Squats at 95%

Mobility:
Dynamic Hip Mobility

Metcon:
For Time:
6 rounds:
4 front squats 135/95
6 knees to elbow
8 box jumps