12/16/16

15
Dec

12/16/16

Friday

Lift
Life
Every 2 minutes, for 20 minutes (10 sets):
1 arm KB OH squat x 2 each side

Fitness
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

Metcon
Life
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters

Fitness
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

Accessory

Deadlift 5 @ 65%, 5 @ 75%, 5 @ 85%( +5 lbs to week 1)
1 arm DB rows 3 x 8-10
Barbell side bends 3 x 10 reps

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