Thursday 13/04/17

Base
A. If wish to Snatch, join the Climb class
or BB Alt Reverse Lunges 3-4×10-14; 2-3mins
B. Strict Pull Ups 3xAMRAP-1; 3mins
*maintain hollow position throughout
or Lat Pull-down 3×[email protected]; 3mins
or Banded Lat Pulldowns 3×15-20; 3mins
C. 3 Rounds (9min cap)
300m Run
10 DB Push Press
10 DB Hang Power Cleans
10 DB Deadlifts
@15-20/7-12.5kg
Climb
A. 3 Snatch Pulls + 1 Power Snatch + 1 OHS 4-5×1; 2-3mins
*build on last weeks numbers

B. Strict Chest to Ring Pull Ups 3xAMRAP-1; 3mins
*chest (below collarbone) must touch the ring
*remain hollow throughout
C. For Time (6min cap)
30 Cal Row
20 Hang [email protected]/65#
10 Bar Muscle Ups or Burpee Chest to Bar Pull Ups
Optional Strength Extras
A. Sled Pull 3x20m; 2-3mins
*attach rope, hand over hand. Torso parallel to ground, isolate the arms and lats. Build on last weeks numbers

B. BB Bicep Curls 3×[email protected]; 2mins
Met Con
A. KB or DB Front Rack Walking Lunges 3×10-14; 2-3mins
B. Sled Pull Backwards
30s heavy
rest/walk 2.30
x3-4
*attach strap or rope and walk backwards pulling the sled. Should hit the VMO
C. 3 Rounds (9min cap)
300m Run
10 DB Push Press
10 DB Hang Power Cleans
10 DB Deadlifts
@15-20/7-12.5kg

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