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 Balls

B2.
15 Kettlebell Swings
200m Row

B3.
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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Comments
2 Responses to “WHITEBOARD – 29 March 2013”
  1. Dedik says:

    That’s just ridiculous.

  2. Dara says:

    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

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