Tuesday 120616

Strength Focus
Snatch Complex

5×2 @80-90%
Five sets of squat snatch – overhead squat – hang squat snatch – overhead squat. Drop the bar. That's one. Repeat one more time. Then Rest.
Try to be heavier then 2 weeks ago.
OR
AMRAP 3 minutes
9 Power Snatches (115/75)
9 Lateral Bar Burpees
Rest 2 minutes
AMRAP 3 minutes
6 Power Snatches (135/95)
6 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 minutes
3 Power Snatches (155/105)
3 Burpees to 1ft target
*Modify weights as needed to be able to do the first round of snatches in each AMRAP, unbroken.
*If you struggle with moving heavier weights in metcons do #2. If you want to improve your snatch, do #1.

Cardio and Endruance Focus
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories
Rest 3 minutes
Tabata row for calories
Rest 3 minutes
Tabata Assault Bike for calories

Gymnastics Focus
For time:
40-30-20-10
Toes to Bar
Row 500 M between each set (finish with 500 M Row)
*Modify to 1/2 reps if unabel to do 15 toes to bar Unbroken.