130430 ~ Good Morning!!

130430 ~ Good Morning!!

Skill:
Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes:
This should be completed as a complex. The bar should be lowered to the
back rack after the Power Snatch, and the Push Presses should be
performed with a Snatch grip.


Strength:
3 x 8 Good Mornings **As heavy as possible**
Conditioning:
Run 400m then
10 Burpees Over Bar
20 BB Weighted (Front Rack) Walking Lunges @ (115/75#) 30 Ab-Mat Sit-ups 20 Power Snatches (115/75#)
10 Burpees Over Bar
Run 400m

Cash Out
3 x ME T2B
3 x ME Pullups
Work efficiency through the kip.

1 comment (Add your own)

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