Jan 2020

20200107

“A:(2)
3 sets, of:
Ring Rows x 12 reps
Muscle Snatch x 10 reps @20/15kg
Air Squats x 20 reps

B:(G, PULL)
6 sets, of:
Strict Pull-ups x 5 reps (banded chin over bar)
Super Human Hold :30 sec

C:(CROSSFIT)
Snatch x 9 reps @50/35 (Power Snatch)
Chest to Bar x 9 reps (Pull-ups, Ring Rows)
Snatch x 6 reps @50/35 (Power Snatch)
Chest to Bar x 6 reps (Pull-ups, Ring Rows)
Snatch x 3 reps @50/35 (Power Snatch)
Chest to Bar x 3 reps (Pull-ups, Ring Rows)

Rest :2min

Clean & Jerk x 9 reps @70/45 (Power Snatch)
Toes to bar x 9 reps (Knee-raisers x 12 reps)
Clean & Jerk x 6 reps @70/45 (Power Snatch)
Toes to bar x 6 reps (Knee-raisers x 9 reps)
Clean & Jerk x 3 reps @70/45 (Power Snatch)
Toes to bar x 3 reps (Knee-raisers x 6 reps)”