8 January 2016 8 January 2016
Friday 8 January 2016 '8 January 2016'

swinger1. Warm-up level 2
Slow 8 minute AMRAP
Row 200m
15 Pull-ups
10 GHD sit-ups

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.

3. Met-Con
5 Rounds
15 Hang power snatch 95/65lbs
30 Wallballs 20/14lbs

4. Extra
4 Rounds
10 Clean and jerks 135/95lbs
10 Muscle-ups
Rest 1 minute

Then, depending on your weaknesses, choose ONE of the following:

5a. Strength
Work up to a heavy set of 5 Push Jerk from the floor.
Then
30 Push Jerks for time in unbroken sets of 5 @80% of the weight you worked up to.
All sets taken from the ground. Push yourself in the initial lifting portion so that the weight is tough during the 30 reps.

5b.
2 Rounds
3 Mile Assault Bike
Rest 5-10 minutes

5c. Partner Gymnastics
With a partner:
160 HSPU for time*
*Non-working partner must be holding a 135/95lbs barbell overhead for HSPU to count.

1. Warm-up level 1
Slow 8 minute AMRAP
Row 200m
10 Pull-ups
5 GHD sit-ups

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.

3. Met-Con
5 Rounds
10 Hang power snatch 95/65lbs
20 Wallballs 20/14lbs

1. Warm-up Base
Slow 8 minute AMRAP
Row 200m
10 ring rows
5 knee ups

2. OLY
EOMOM for 10 minutes (5 Rounds)
4 Touch and go squat snatch
Start in the neighborhood of 70-75% of your snatch max and work up if you can.

3. Met-Con
5 Rounds
10 Hang power snatch 75/55lbs
20 Wallballs 20/14lbs

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