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May 9, 2018

8
May

May 9, 2018

GROUP WARM UP
AMRAP in 4 minutes of:
:30 Row
5 Hang power snatch (start with empty bar, slowly add weight per round)

METCON
For time of:
21-15-9 reps of –
Power snatch RX 95/65 ; Master55+ 75/45
Row
7 minute time cap; heats of 7

ALTERNATE METCON
For time of:
21-15-9 reps of –
Hang power snatch or hang power clean
Row

STRENGTH
3 Sets of:
5 Hex bar deadlifts
5 High seated box jumps

3 Sets of:
5 Hip thrusts
10 Glute bridges + :30 Glute bridge hold – www.youtube.com/watch?v=hV6mCbTESoM

Reminders about Regionals

Regionals in June 1-3 in West Palm Beach! If you want to cheer on McKenzie consider the following:

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