RP: Light Training Day
Essentials:
A.
12min
Every 40 sec
1. 4 Dumbbell Snatch Right Arm + 50ft Dumbbell Overhead Walk
2. 4 Dumbbell Snatch Left Arm + 50ft Dumbbell Overhead Walk
B.
6 Rounds For Time:
Row x 8 cal
V- Ups x 6
Burpee Box Jump Over x 4
Fitness:
A.
12min
Every 40 sec
Slow Pull(5 sec) Power Snatch + Power Snatch 75%
B.
6 Rounds For Time:
V-Ups x 10
Ring Dips x 8
Burpee Box Jump Over x 6 24/20
Performance:
A.
12min
Every 40 sec
Slow Pull(5 sec) Power Snatch + Power Snatch 75%
B.
6 Rounds For Time:
Assault Bike x 12 cal
Muscle Up x 7 reps
Competitor Session 2:
A.
3 Sets
Hollow roll to Arch x 14 reps
Rest 2min
B.
5 Sets
Hang Muscle Snatch x 5 reps
Rest 2min
C.
12min
Every 30sec
1. Muscle Up Transition x 5 reps
2. Russian Dip x 2-3 reps