Tuesday 1/26/16

Cycle 4 Day 7

1. Warm-up
3 Rounds (6 minutes)
10 RDLs 95/65lbs ( Slight bend in knee, start at waist, send hips back, use hamstrings)
10 Cal Row

3 position Lunge, Iron Cross, Scorpion, Puppy Dog, PVC pass thru's, Burgener warm-up

2. OLY
EOMOM for 10 minutes (5 rounds)
4 Touch and go power snatch
Start in the neighborhood of 75% of your power snatch max and work up if you can.

3. Met-Con
3 Rounds
15 Power snatch 115/75lbs
15 Calorie row
15 Sumo DLHP 115/75lbs
15 Box jumps 24/20″

4. Partner Gymnastics
EMOM 16 minutes
Even: Partner 1 – 25 Wallballs 20/14lbs Partner 2 – 12 Toes to bar
Odd: Partner 1 – 12 Toes to bar Partner 2 – 25 Wallballs 20/14lbs