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3
Oct

151003 Power Hour

151003 Power Hour- Speed is King

Warm Up: 200x singles
5xBurpees
100x singles
1x rope climb or 10x ring rows.

Mobility:Dead bug, half kneeling

Strength: OHS-find a 3 rep max for day. 12 mins.

Snatch- one snatch every 30secs for 6 sets at 70%, then one every 45secs for 4sets at 80%, one every min for 4sets at 90%, one snatch every 45secs for 4sets at 80% and one snatch every 30secs for 6sets at 70%.

MetCon: AMRAP 4
8 HSPU
8 Power Cleans 135/85
Rest 1min, then:
AMRAP 2
4 HSPU
4 Power Cleans
Rest 1min, then:
5 Rounds
6 Deadlifts 315/225
6 Burpees
6 T2B

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