“SIR MIX-A-4LOT” 05.06.2015


FIT: 2 Power Snatch + OHS (14 minute working window to find a daily max. )

FIT : Metcon (AMRAP – Rounds and Reps)
4 rounds
20 step walking lunge (10/10; 1×55/35, hold on chest)
400m run
*15:00 cap


COMP: L-Sit (Position work; hips through. 5 min working window.)

COMP: 2 Power Snatch + OHS (5×1(2+1)@75-85%)

COMP: Hang Clean (5×[email protected]%)

COMP: Front Squat (To a daily 6RM.)

COMP: Metcon (Time)
4 rounds
20 step walking lunge (10/10; 2×55/35, hold on chest)
800m run

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