01/13/17

12
Jan

01/13/17

Friday

Lift
Life
Every 2 minutes, for 16 minutes (8 sets):
Muscle Snatch + OH Squat

Build in load over the course of the eight sets.

Fitness
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

Metcon
Life & Fitness
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches or 7 Hang Snatches (135/95-H. Pwr Sn. okay)
14 Toes to Bar

Accessory

Deadlift 65%/5, 75/5, 85/5 0r +5 lbs from previous week
1 arm DB rows 3 x 8-10
Barbell side bends 3 x 10 reps

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