27 October 2015

Article: Say Yes to Banded Pull-ups (But not for assistance)

Warm-up
Bike 1 Km

Mobility
High Glute Smash
T-Spine mob
Twisting Lumbar Stretch

Gymnastics
Double-Unders (5 min DU practice, Max reps unbroken)

Warm-up
4+2+2+2+2 (Snatch Warm-up)

With empty bar perform, 2-3 rounds:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Metcon
For Time:
10 Snatch (95/65#)
10 OHS (95/65#)
10 Burpee over Bar
10 Clean (95/65#)
10 Shoulders to Overhead (95/65#)
10 Clean (95/65#)
10 Burpee over Bar
10 OHS (95/65#)
10 Snatch (95/65#)