Competition {12/30/14}

 In Competition

A.
Snatch Warm
5xPositions
-then-
3 Rounds of:
3xHHPS
3xMHPS
3xBKPS
3xPS
-then-
3 Rounds of:
3xSB
3xHHS
3xMHS
3xBKS
3xS
*Use empty barbell

B.
Every 2min for 14min:
Snatch Pull + 2 Snatches
*Drop each snatch and reset. Build into a moderate/heavy complex.

C.
8 min EMOM:
25 DUs
3 OHS (AHAP)
*Pull OHS from floor. Be smart/safe if cleaning, then back-racking. Build to a heavy weight and maintain for entire metcon

D.
Heavy Fran
21-15-9 of:
Thrusters (135, 95)
C2B Pull-ups

*Pick an appropriate weight. 10min cap. 

Recent Posts
  • Matt McDonald

    A and B. worked on my full snatch today. still extremely unnatural. I just want to power everything anymore.
    C. completed 6 mins worked at 135lb. left elbow sore.
    D. no go. i need to have a few active recovery days and stay off anything high impact.