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Wednesday 05.20.15

May 20, 2015

Deadlift:

3 @ 70%

3 @ 80%

3+ @ 90%

 

Snatch Grip Push Press: (super light) use to warm shoulders up

3 x 5

 

No-Dip Snatch balance:  (again.. Super light!)  skill!

3 x 3

 

EMOM for 12 minutes

Even minute:  1 power snatch + 1 OHS

Odd minute:  2 Split snatch (1 each leg)

* Be safe with load especially if split is new.

 

* This EMOM is more about skill development than load

Non-Barbell Option:  

EMOM for 12 minutes

Even minute:  :30 sec max effort row

Odd minute: 6-8 shuttles

 

Metcon A:  1000m row time trial

Rest 2 minutes

Metcon B:  1000m run time trial

* You can do these in either order…

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