12/11/17

10
Dec

12/11/17

Monday

Gymnastic Strengthening

Fitness & Life
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch
Strict Gymnastics

Round #1 (On the 0:00)
1 Snatch Complex @ 65% + 10 Ring Swings or pull up kip swings
Round #2 (On the 2:00)
1 Snatch Complex @ 70% + 7 Swinging Horizontal Ring Rows or strict ring rows
Round #3 (On the 4:00)
1 Snatch Complex @ 72% + 7-10 Strict Ring Dips or box dips
Round #4 (On the 6:00)
1 Snatch Complex @ 75% + 10 Ring Swings or pull up kip swings
Round #5 (On the 8:00)
1 Snatch Complex @ 75% + 7 Swinging Horizontal Ring Rows or strict ring rows
Round #6 (On the 10:00)
1 Snatch Complex @ 75% + 7-10 Strict Ring Dips or box dips
Round #7 (On the 12:00)
1 Snatch Complex @ 75% + Max Effort Strict Pull-Ups ( band as needed)

Then on the 14:00-20:00 (6 minutes)

Build to a Heavy Set of 3 Overhead Squats

Metcon
Fitness & Life

AMRAP 20:
30 Alt. Dumbbell Snatches (50/35)(25/15)
30 Box Jumps (24/20)
30/21 cal row (21/15 Cal Assault Bike)
30 Toes to Bar or V-ups

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