09.14.17

Sport

1.pause snatch pull (2 count @ knees) + snatch work to a heavy single in 15 min.

2.snatch balance work to a heavy single in 10 min.

every 2 minutes for 14 min. perform:

-450m m/350m f sprints on rower

*keep the flywheel moving slowly after achieving meter goal

Performance

1.pause snatch pull (2 count @ knees) + snatch work to a heavy single in 15 min.

2.snatch balance work to a heavy single in 10 min.

every 2 minutes for 14 min. perform:

-20m/14f cal. sprints on bike

*keep the flywheel moving slowly after achieving cal. goal

Fitness

1.push press 2-2-2-2-2 work to a heavy 2 in 15 min.

2.power snatch 2-2-2-2 work to a challenging two in 10 min.

AMRAP in 14 min. of:

-12 hang power snatch #75m #55f

-10 pullups

-8 front squat #75m #55f

post total completed rounds or rounds and reps to comments

FSCN0100

Cardio fun time.

Read:

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