Thursday 23.10.14

Warm up: KB juggling

A: Hang snatch max – 15 mins to establish a max hang snatch (can be hi hang or hang) w/ perfect form

B: Metcon as Prescribed (MAP prerequisites: 5 UB kipping pull-ups)

For time:

  • 40 wall balls @ 20/14lb
  • 30 pull-ups
  • 30 wall balls
  • 20 pull-ups
  • 20 wall balls
  • 10 pull-ups

or

B: Metcon for Health and Fitness

10-14 min AMRAP:

  • 9 wall balls
  • 7 pull-ups/ring rows (use bands if you need to but if you can’t do 7 pull-ups in 1 min -> do ring rows)

H&F target working time: 10 mins but if you’re feeling good, go for the full 14 mins.

Post loads, times and training notes to comments.