A. Take 15 minutes-
Hang Split Snatch: Sets of 3, Tech work
*Compare efforts to 6.7.13
B. Take 10 minutes-
Beg/Int: Push Press 75%x5x5, rest 1 minute between sets
Adv: Behind the neck, Snatch Grip Push Press 75%x5x5, rest 1 minute between sets
*All percentages are based off your 1RM Push press
C. 3 Minutes On/ 2 Minutes Off
3 Rounds:
Row for calories – 20/16
Overhead Walking Plate Lunge – 20/16 rep 45/25lbs
*Fill rest of remaining time with Russian KB Swings 70/55lbs
**Score is total number of KB swings over 3 rounds.
Post Onramp Graduation discussion, Lincoln Square