October 7, 2017

6
Oct

October 7, 2017

GROUP WARM-UP
2 sets of:
5 Burpees
5 Air squats
5 Power position power snatch
5 Overhead squats
5 Push-ups
5 Handstand push-ups

METCON
Buy-in: 1000 Meter row
10 Power Snatches RX+135/95 RX 115/75 M55+ 100/ 60
10 Overhead squats
20 Handstand push-ups
7 Power snatches
7 Overhead squats
15 Handstand push-ups
5 Power Snatches
5 Overhead squats
10 Handstand push-ups
3 Power snatches
3 Overhead squats
5 Handstand push-ups

ALTERNATE METCON
Buy-in 500 Meter row
10 Hang power cleans
10 Front squats
10 Push-ups
7 Hang power cleans
7 Front squats
10 Push-ups
5 Hang power cleans
5 Front squats
10 Push-ups
3 Hang power cleans
3 Front squats
10 Push-ups

MIDLINE
Every minute on the minute for 5 minutes:
:30 Hollow Body hold
Rest 1:00
Every minute on the minute for 5 minutes:
:30 arch hold

HAPPY BIRTHDAY JOHN YOUNG!