Strength: Snatch Complex 2-2-2-2 1 Power Snatch 1 Hang Power Snatch 1 Snatch
Met-Con: “The Pulling Chief” Max rounds in three minutes of: 3 Power Cleans (135/95 lbs) 6 Pullups 9 Air Squats Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier.
Bodyweight Bootcamp: 5 x 3:00 AMRAPs of: 12 Box Jumps 24/20 9 Wall Balls 20/14 6 knees to elbows Rest 1:00 between 3:00 rds.
Stretch: Full Body Stretching Series #4
Strength: 2 Rounds KB Overhead Squat, 5/f reps Rest 1 minute Carries, 100 feet, Find something heavy in the gym and carry it (Atlas Stones, Sandbags, people, etc) Rest 1-2 minutes
Met-con: Repeat the following sequence for 200m 5x KB Clean (2×35/25) 5x KB Push jerk 5x KB Front squat 5x Double KB snatch Lunge 10 steps[gallery ids="115234,115235,115236,115237,115238,115239,115240,115241,115242,115243,115244,115245,115246,115247,115248,115249,115250,115251,115252,115253,115254,115255,115256,115257,115258,115259,115260,115261,115262,115263,115264,115265,115266,115267,115268,115269,115270,115271,115272,115273,115274,115275,115276"]]]>