Monday, 10 April 17

1. Warm Up - 12 Minutes

2. Weightlifting - 18 Minutes (12 Rounds)

First 30 seconds - 1 Snatch Grip Deadlift

Second 30 seconds - 1 Snatch Pull

Third 30 seconds - Power Snatch

*work at 50% of 1RM Snatch

3. Metcon - 20 Minute Cap

400 Meter Run, 21 Calorie Row

400 Meter Run, 21 Bar Facing Burpees

400 Meter Run, 21 Overhead Squats 95/65