Wednesday 082714

Skill

KB Snatch

Strength and Conditioning

A. Push Press

  • 5 sets of 7 reps
  • 2 min Rest b/t sets
  • increase each set

B. MetCon

  • Road Run and Rest (10 min)

8 min AMRAP

  • 21 Doubles UnBroken
  • 15 KB Swings
  • 9 Box Jumps

Competitor’s Guidance

  • Pre-Work: Mid-Hang Snatch 10 x 3 @ 50% OTM
  • Post-Work: 5k Row Unstrapped for Time 

Endurance Guidance

  • 4 Hours After: Row 10k Unstrapped for Time

 

All right Autonomist…what’s wrong with this KB Swing?

photo

Leave a Reply

Your email address will not be published. Required fields are marked *


*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>