WHITEBOARD – 29 March 2013
Workload:
Strength:
Muscle Snatch
Build up to a heavy max then 4 sets of 3 within 75% of the max set
Conditioning
5 Minute AMRAPs w/ 2 minute rest between each:
B1.
6 Box Jumps (30/24)
12 Wall BallsB2.
15 Kettlebell Swings
200m RowB3.
1 Rope Climb
20 Ball Slams (20/14)
Notes: For the second part perform 5 straight minutes of B1, rest 2 minutes, 5 straight minutes of B2, rest 2 minutes, and then finish with 5 straight minutes of B3. Happy Friday.
Example of a muscle snatch (Incredible example btw):
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That’s just ridiculous.
69# muscle snatch
did 3 sets of 4 at 52-52-57
5 rounds +3
3 rounds +200m+6 (started with row)
3 rounds +1, sub 2 tan band pull ups for rope climb
Better than last time