June 26, 2018

6/26

Warm-up
Coaches choice
Deadlift
Deadlift (Week 2 of 4)
5 @ 55-60%
3 @ 65-70%
1 @ 78%
1 @ 86%
1 @ 94%
6-10 @ 80-82%
*Goal is to add 5-10# and do the same amount of reps.
Metcon (Time)
For time
30 Hang KB Snatch 53/35# (Sets of 5 each arm)
30 Abmat sit ups (Adv. GHD sit ups)
Row 300m
20 Hang KB Snatch
20 Abmat sit ups
Row 300m
10 Hang KB Snatch
10 Abmat sit ups
Row 300m
*Beginners do Hang DB Snatch. Scale as needed.
Optional Accessory
3 sets
200ft sled drag
rest :30
200ft reverse sled drag

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