Muscle Snatch-Strict Press-Metcon Workout
A) Muscle Snatch
5 @ 53#
4 @ 58#
3 @ 63#
2 @ 68#
1 @ 73#
B) Strict Press
5 @ 80-85%
4 @ 85-90%
3 @ 90-95%
2 @ 95-98%
35-37-39-40kg (PR for a double)
C) 6 sets for time:
15 cal airdyne
15 kb swings 16kg
10 HRPU
5 pull up negatives @ 50X1
rest 4 min
3:10, 3:00, 2:43, 2:24, 2:28, 2:20
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