Friday 1/4/2019 - Grind

January 4, 2019

 

M1:

Snatch Complex

 

Option A:

1 Full + 1 Hang

3@65%

3@70%

2x3@75%

 

Option B:

1 Power + 1 OHS

3@60%

3@65%

2x3@70%

 

Option C:

3 Hang Muscle Snatch + 3 OHS or 6 Overhead Lunge

Start from empty bar, only increase as form and position allows

 

M2:

"Grind"

 

For Time :

50 Cal Row

50 Squat

50 Pull up

30 Cal Row

30 Squat

30 Pull up

15 Cal Row

15 Squat

15 Pull up

 

Option A:

C2B Pull ups

Front Squat 75/55

 

Option B:

Pull up/ Banded Pull up

Goblet Squat 35/25

 

Option C:

Jumping Pull up /Ring Row

Air Squat

 

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