8 March 2016 8 March 2016
Tuesday 8 March 2016 '8 March 2016'

12814243_10208133967894374_1327039275089036126_nSome awesome moments this week.  Time to focus on 16.3 .

1. Warm-up
Accumulate 5 minutes of squat holds
Then ( on your own)
5×8 Horizontal ring rows
Then
Row 500m hard ( in class)

2. Strength
Back squat 5×3 – Begin at 85% then adjust based on feel – Rest 2:00-2:30 between sets

3. Met-Con level 2
12-9-6
Power snatch 145/100lbs
Muscle-ups (scale muscle up reps as needed. ie. 6-3-1)

3. Met-Con level 1
12-9-6
Power snatch 95/65lbs
Chest to bar and ring dips

3. Met-Con Base
12-9-6
Power snatch 75/55lbs
ring rows and bench dips

4. Extra
AMRAP 20 minutes
Row 100m
10 Kipping HSPU
Rest 30 seconds
Row 200m
10 Kipping HSPU
Rest 30 seconds
Row 300m
10 Kipping HSPU
Rest 30 seconds
And so on…

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