Saturday, December 28 2019

5min build up to a 2 RM TnG Snatch

5min Build Up to a 2 RM Hang Snatch

4 Rounds For Time:

200m RUN

2 Over the Bar Burpees
2 Snatch
2 Muscle-Ups (bar or ring) MRX Chest to Bar

300m ROW or 0.7km Assault Bike
3 Over the Bar Burpees
3 Hang Snatch
3 Muscle-Ups (bar or ring) MRX Chest to Bar

BB Loads= 135/95 RX+ 155/105 MRX115/75

Core Development

50 Butterfly Ab-Mat Sit-ups

10 Hanging Windshield Wipers
10 Lying Windshield Wipers

CFHSV Running & Endurance WOD:

30 second tester sprint,

rest 2 minutes

then,

EMOM: "Death by sprints"

1200m cool down run