12/27/2015

26
Dec

12/27/2015

Strength is a snatch complex: hang snatch + snatch. Both parts land in a full squat. Do one complex every minute on the minute for ten sets. You may increase the weight at any point.
For the metcon, OHSs are from the ground – you may full snatch the first one to count as your first OHS. You may choose to run or row for any round; for instance you may row 250m the first round, but then run 200m the second round.

Strength

Hang snatch + snatch
EMOM for 10 minutes

Conditioning

AMRAP in 16 minutes:
10 OHS, 95/65#
15 toes-to-bar
20 box jumps, 24/20″
25 KB swings, 53/35#
250m row or 200m run