FRIDAY 7-17-15

Warm-up

15min

  • Agility-Warm-up

Weightlifting

(2)  30 min

Form: Even -- 6 OHS // Odd -- 10 RKBS

Cons: Even-- 6 OHS // Odd-- 6 P. Snatch

Int: Even -- complex // Odd -- complex

  • F: A: Overhead Squat (15x6 EOMOM)

  • F: B: Metcon (Weight)

15 x 10 RKBS

  • C: A: Overhead Squat (15X6 EOMOM)

  • C: B: Power Snatch (15x6 EOMOM)

  • I: A: Karma Snatch Complex:1 (15x1 EOMOM )

3 Snatch High Pull
1 Power Snatch
1 Hang Snatch
2 Snatch Balance

  • I: B: Karma Split Jerk Complex:1 (15x1 EOMOM)

1 Power Clean
2 Jerk Balance
1 Split Jerk