Wednesday July 9, 2014

Posted on Jul 8, 2014 | 0 comments

Strength:

Work up to 70% of your 1RM Snatch, then

10 Minute EMOM:

5 Reps Snatch @ your 70%….scale to 3 reps if needed

 

WOD:

For time:

50 Kettlebell Swings 70#/53#

40 Toes to Bar

30 Handstand Push-ups

20 Burpees

10 Muscle Ups**

 

**Sub x2 Chest to Bar Pull-ups/Ring Dips or MU transitions

 

CF MELT:

For time:

75 Kettlebell Swings

50 DB Push Press

40 Jump Squats on Rings

30 Burpees

20 Hand Release Push-ups

1000m Run