13
04 '17
5 rounds NOT for time:
5 overhead squats (from the ground)
5 bench press
5 push jerks (from the ground)
15 GHD sit ups
Note: Build up each barbell movement to your max
13
04 '17
Skills/Technique
Muscle snatch/power snatch
Power clean and jerk
Note: pvc pipe and barbell only, work on proper mechanics, especially the catch on the power snatch and power clean
METCON
5 rounds for time:
6 power snatch 95/65
6 bar facing burpees
6 power clean and jerk 95/65
6 bar facing burpees
Rx+ 135/95
Note: Pick a weight that you can managed 6 reps unbroken for at least the 1st round
