4.15.16 “FRIDAY NIGHT FIGHTS”

April 14, 2016

  

A. METCON:
Every 1:00 for 10 minutes 100 meters as fast as possible Record your fastest and slowest times

B. OLY 1:
Every :90
1 Snatch Deadlift + 1 Hang Squat Snatch Below knee + 1 Full Squat Snatch — start at 50% 1RM and add weight each set for 7 sets.

C. OLY 2:
Every :90 seconds for 7 sets 3 Overhead Squats — work up to a max

D: ACCESSORY:
3 Rounds
10 each Alternate Leg V-Up
20 Reverse Crunch
10 each Side Plank Wind Mill
rest :90

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  1. Willhuntforfood Reply

    Team rac
    3rounds
    15 pulls ups
    20 box jump 24″
    25 air squat
    400m run

    Pete 12:19
    Joe 13:10
    Pete 13:32
    Bob 13:40
    Andy 14:10

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