Skill:
Snatch Balance - 5x3
Met-Con #1:
For Time
Burpee Pull-ups - 100
Rest 2 min
5k Jog not for time
Rest 5 min
Met-Con #2:
4 Rounds Each for Time
20 lb Wall Ball - 50 (alternate rounds with a partner, rest while partner completes 5o reps)
Rest 10 min
Met-Con #3:
10 Rounds for Time
30 lb Right Arm KB Power Snatches - 10
30 lb Left Arm KB Power Snatches - 10
24" Box Jumps - 20
Notes:
This is going to be brutal! Complete as many of these workouts as you are able. My goal is to complete all of them and burn a lot of calories so that I can eat a lot of Thanksgiving food. I also want to improve my Wall Ball endurance.
Snatch Balance: http://www.youtube.com/watch?v=6Kcend-O21w
Burpee Pull-ups: http://www.youtube.com/watch?v=LwBWR8kzeUc
KB Power Snatch: http://www.youtube.com/watch?v=D0JRq_R7fxk
Snatch Balance: 45x3, 65x3, 85x3, 95x3 (stopped for shoulder pain)
ReplyDeleteMet-Con#1: 14 min 12 sec
5k Jog: about 32 min
Met-Con#2: 2:29, 2:37, 2:58, 2:40
Met-Con#3: Didn't do
Burned 1500 calories