8-1-16

4 more months til Christmas…


“Big E”lookin sly on the rower. 

Barbell

5X3 Snatch Pull-Downs + 1 Snatch + 1 Snatch Balance – work to a heavy complex for the day, rest 2:00

*Snatch Pull-Down (Panda Pull) DEMO VIDEO.
Conditioning

1) EMOM for 10:00 (10 total rounds)-

:30 ME Row for Calories
:30 Active Recovery Row (barely keep the flywheel moving)
*Begin #2 @ the 10:00 on the clock…
2) 3 rounds for time of:

30 Wall Balls 20/14#
15 TTB
10 Power Cleans 125/85#
-Advanced-

Same as above just 50 wall balls, 25 t2b, and weight on power cleans is 155/105

Extra 

75 push ups

45 pull ups

40 push press 65/45

30 sit ups 

20 burpees

10 c2b pull ups 

X 1 for time

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: