Friday 01/12/2018

Strength

Hang Snatch

Sport: 12:00 to work up to a heavy single, then 3×1 @ 90% of heavy single
Life: 12:00 to work up to a heavy single, then 3×1 @ 85% of heavy single
Fundamentals: 10×1 hang power snatch – same weight across all sets

Metcon

Sport:
5 rounds for time of:
12 wall balls
12 deadlifts 225/155
12 ring dips

Life:
5 rounds for time of:
12 wall balls
12 deadlifts 185/125
12 ring push ups

Fundamentals:
5 rounds for time of:
12 wall balls
12 deadlifts – choose load
12 push ups

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