Thursday, May 3, 2018


4 sets for quality:

1. Oly Technique
[1 Muscle Snatch + 1 Snatch Balance] x 3 sets
(ex. 1 MS, then 1 SB, then 1 MS, then 1 SB, etc.)
rest as needed - for quality

F: [1 Hang Muscle Snatch + 1 OHS ] x 5 sets

P: ax rx 

S: No Hook Grip/ No foot movement/ No heave on Snatch Balance

2. Handstand work

F: 4 Wall Walk 

P: 20 sec. Wall Facing HS Hold or Freestanding [cumulative]

S: 20 sec. Freestanding Hold [cumulative]


"Look At Us Now" 

3 min per station, rest 1 min to rotate:
start at worst station & rotate through in order

1. Row for Cal
F/P/S: All groups

2. Farmer Carry
*Heavy:1 pt every 50'
[can use like a shuttle] - can be any odd object
F/P/S: All groups

3. DB Man maker, light weight

F: adjust DB load, or burpees

P/S: adjust load 

4. Sled Push/Airdyne/Ski Erg/or Handstand Walk
*Points for distance or cals*

*Have fun on this one!*

**Score is total cals + reps + points for distance etc.**