[Friday] 07.22.16 Lunch Cardio + PM Hanging Pratice

Lunch
[A] Lunch Circuit

Run 1 min between exercises @ 6.0 mph

Reverse curtsy lung with bicep curl

Jan Fondas

X and O's

Eccentric air squat comp;lex

Thrusters

Plank

Russian twists

Side plank with push-ups

Bicycle abs

Star jumps

Air squat jumps

Push-ups

E and O's

PM

[A] Stretch

10 minute warm-up

[B]Strength

Clean grip DL to contact point 4x 1.1.1

135, 185, 185, 185

Snatch grip DL to hip 4x 1.1.1

95, 135, 135, 135

** Scorre is total amount of weight lifts over 4 rounds**

[C] 8 min EMOM

Odd: 10 Hang clans- build over 4 rounds
Even: Rest

115/135/155/165 = 5700

[D] 8 min EMOM

Odd: 10 Hang powersnatchs- build over 4 rounds
Even: Rest

95/95/105/105 = 4000