Muscle-up Day

 

For Time:

50 RKB Swings (90/70)

40 Goblet Squats

30 HSPU

20 KB Box Step-ups

10 Muscle-ups

 Time Cap: 14:00

2016 1206

Snatch Day 3  - Snatch Balance and Squat Snatch

2 – 2 – 2 – 2 - 2

 

6 Rounds For Time:

3 Snatches (155/105)

10 Burpee Pull-ups

Time Cap: 21:00

 

 

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OHS

2 – 2 – 2 – 2 – 2

 

AMRAP 25:00

Run 400m

21 OHS (95/65)

15 Box Jumps

9 Toes to Bar

2016 1202

Muscle Up: False Grip

 

For Time:

Row 1k For Time

 

Rest 2:00

 

AMRAP 7:00

7 GHD Sit-ups

7 Push-Press (95/65)

 

Rest 2:00

 

AMRAP 5:00

Muscle-Ups

 

2016 1201

 

Back Squat

5 x 3 @85-90%

 

5 Rounds for Fastest Time:

 200m Run

12 American KB (60/45)

6 Bar Touching Burpee

**Rest 1:00 between each round

 

2016 1130

 

3 – Position Power Snatch

7 x 1

 

For Fastest and Slowest Split Times:

6 x 250m Row

 

**Rest 1:00 between sets.

2016 1129