Monday 081318

SWoD:
15 min. to complete…
1a) Power Snatch 2×60%, 2×65%, 2×75%, 2×80%x3
1b) 4xME Ring Pull-Ups
Workout of the Day:
*21*15*9*
Renegade Rows 50/35
DB Hang Power Cleans 50/35
*200m Run
IRON HANDS BARBELL CLUB
1) Snatch Balance, Max for Day, 85% of that 2×2
2) Clean from the blocks, Max for Day
3) Ball Slams 4×15 AHAP
4) GHD Hip Extensions 4×15; 1 min. rest between
SkinnyFit:
18 min AMRAP………
Go UP 2 each Rd!!
KB Swings
Burpees
Box Jumps
Endurance:
Bike- 10 x 20 seconds, 10 seconds off, Hold
work intervals above 110 RPM

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