Thursday 16.2.17

CrossFit 1 set every 90 seconds for 7 total sets 1 Hang Snatch + 1 Snatch EMOM 6 3-5 overhead squats (from the rack, moderate weight) For time 18-15-12 Calorie row Power Snatch @ 42.5/30kg Directly into... 18-15-12 Toes-to-bar Overhead squats @ 42.5/30kg

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Conditioning

EMOM 15 1. 9/6 calorie air assault bike 2. 20 Russian kettlebell swings (heavy) 3. 40 second double KB Front Rack Hold

Rest 5 minutes

Every 6 minutes for 24 minutes (4 total sets) Row 500m 20 Dumbbell alternating lunges @ 22.5/15kg (not overhead) 15 Kettlebell swings @ 24/16kg 10 Push-ups