Tuesday September 5, 2017

STRENGTH

Snatch

4 x 3 @ 75%

4 sets of 3 reps @ 75% of your 1 RM.
12 quality reps are what we are looking for.
TnG or quick drops and resets are both acceptable.

METCON

Power Punch

One time through for max combined calories/repetitions:

:60 Bike
     :30 rest
:60 Shoulder 2 Overhead 115/75
     :30 rest
:60 Calorie Row

Our goal is to hit this "power" workout hard! Only one round so don't hold back. 
We often train in longer time domains comparatively speaking so be sure to take advantage of today.