June 15, 2016

Wednesday

RX PROGRAM

WARM UP:

Warm up

3 easy Rds

10 push ups

10 dips

10 sit ups

STRENGTH:

Burgener Warm up

10 min emom

1 Snatch Pull + Snatch + OHS 

Working up 

METCON:

3 rft

400 m run

30 dubs

15 Power Snatch 95/65

ACCESSORY:

3 x 15 Barbell Sit-ups


MODWOD

WARM UP:

Warm up

3 easy Rds

10 push ups

10 dips

10 sit ups

STRENGTH:

Burgener Warm up

10 min emom

1 Snatch Pull + Snatch + OHS 

Working up 

METCON

3Rft

400 m run

60 singles

10 Power Snatches 45/35

ACCESSORY:

3 x 15 Barbell Sit-ups

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