MON29JAN2018

WOD

Strength
Snatch Balance: 5 sets of 3 working on load, position, speed, depth.

Conditioning
“16.3”
AMRAP in 7 minutes:
10 Power Snatches (75/55)
3 Bar Muscle-Ups

Scaled
AMRAP in 7 minutes:
10 Power Snatches (45/35)
5 C2B Pullups (jumping if needed)

Extra

Every 2 min for 4 min: 6 lateral bar overburpees + 1 snatch building to heavy but perfect

Bottom up front squat: Find 4RM in 5 sets

4 sets: 1 strict MU + 8 hollow/arch kips on rings + 5 sec. hollow hold
*stay in control!

Allen Core Fitness Training

Warm Up
3 sets increasing in weight and intensity each set:
15 double KB front squats
20 banded goodmornings (knees back)
15 Bulgarian split squats e/leg (weighted on 2nd and 3rd round if necessary.)

Strength
4 supersets every 3 min:
25 pulse body weight squats directly into
12 back squats @ 50%

Midline
3 sets:
15 back extensions
15 weighted sit ups

 

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