Monday 10.30.2017

 A Spooktacular Friday Night Frights!

A Spooktacular Friday Night Frights!

1. “Power Down”
For Time: 
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Schwinn Bike (10-8-6 AB)
Clean and Jerks (95/65)

2. Squat Snatch*
EMOM 12
Minute 1 - 3 @ 75%
Minute 2 - 2 @ 80%
Minute 3 - 1 @ 85%
Minute 4 - Rest
*Replace with Squat Clean if needed

3. Gymnastic Conditioning
Ring Muscle Up
2 Rounds of:
45% MAx
35% Max
25% Max
Minimal rest between sets, 2:00 rest between rounds
OR
6x3-5
Ring Muscle Up drill of choice

 

Gatorz Sunglass - Made in the USA