1/8/18

1/8/18

30 Minute Class Workout
Metcon (Weight)
Intervals – 30 sec work/30 sec rest

Sled Push or Pull
4 rounds

Then, Rest 2 minutes.

Repeat 3 times.

1 Hour Class
5 minutes practice:
Snatch + Hang Snatch (knee)
Metcon (AMRAP – Reps)
Chest to Bar Pull Ups

Find max unbroken reps in 40 second window.
Rest 1 minute.

Then:
5 sets @ 40% of max unbroken reps.
Rest 15 seconds between sets.

Metcon (Time)
10-9-8-…-2-1
Bench Press
Bent Row

20 minute cap.

Metcon (Weight)
Intervals – 30 sec work/30 sec rest

Sled Push or Pull
4 rounds

Then, Rest 2 minutes.

Repeat 3 times.

2018-01-08