21 June 2015

MONDAY 22 JUNE

STRENGTH:
Front Squat
3x6 min EMOM (70% 1RM)
rest 2 min
3x4 min EMOM (75% 1RM)

METCON:
"AMANDA" 

Rx:
9-7-5
Squat Snatch (135/95)
Muscle-ups

Scaling Options:
Level 2 athlete:
3 pullups/3 ring dips per Muscle up (27-21-15)
Power Snatch+OHS or Hang Power Snatch+OHS.

Level 1 athlete:
3 ring rows/3 static dips (27-21-25)
OHS

When selecting your weight and scale -  plan for a workout that you can finish in 5-10 minutes. 

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