Wednesday, 12/20/17

Weightlifting

Muscle Snatch+Snatch Balance  (@(11#+60% of 103% 1RM Snatch)x(1+2)x3)
(15min)
3 Rounds of 1 Muscle Snatch + 2 Snatch Balances @ 11# increase to 60% from this cycle’s Snatch goal

Metcon

Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
(31min)
For female athletes: DL 185, KB swings 1.5pood, OHS 85, BoxJump 20″, Cleans 95

Scale the weights as needed

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 )

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: