18
Jun

Jun 20, 2017

By: Matthew Alexander 1 Comment

Hang Power Snatch: 5 x 4. Rest 90s.
– Add weight each set, but focus on your ability to cycle the barbell through ROM.
– Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.

 

“Tunnel Vision”
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 OHS (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)
20:00 Cap


Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.

 

Extra Credit:

1) Double DB Bent-over Rows: 3 x 10-12. Rest 30s
2) Weighted Plank: 3 x 30s. Rest 60s.
– Non-weighted for Beginners.

Comments

  1. Performed in Driveway

    HPS: 95, 115, 105, 115, 120

    MetCon: 14:05 (20# WBS, 115# OHS)

    Breakdown of the WBS and OHS

    1st Round: 1×21, 1×9
    2nd Round: 1×11, 1×10, 1×6, 1×3
    3rd Round: 1×13, 1×8, 1×6, 1×3
    4th Round: 1×13, 1×8, 1×9

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