BUNZ AND GUNZ 05.15.2015

Fitness
FIT: Power Snatch + 2 OHS (14:00 window to heavy, but pretty complex)

FIT: Metcon (AMRAP – Reps)
5:00 max steps
1xKB/DB overhead walking lunge *moderate weight

FIT: Metcon (Weight)
3 sets, 8-12 reps
DB curl + press

FIT: Metcon (Distance)
Individual, as desired:
Tabata row

Competition
COMP: Handstand Hold (5:00 window, wall facing position work)

COMP: Metcon (Time)
2 rounds
20 toes to bar
60 dubz

COMP: Drop Snatch + 2 OHS (14:00 window; keep this pretty)

COMP: High Hang Clean + Hang Clean + 2 Split Jerks (14:00 window; keep this pretty)

COMP: Metcon (AMRAP – Reps)
4 rounds
1:00 max reps
1xKB overhead walking lunge (55/35)
1:00 max distance
HS walk (score feet as reps)
1:00 rest

COMP: Metcon (Weight)
3 sets, 8-12 reps
DB curl + press

COMP: Metcon (Distance)
Tabata row

COMP: Metcon (No Measure)
3 rounds
15 scap pushups
15 banded scap retractions
15 banded face pulls

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