Warm Up:
Double Unders
unbroken sets
50-40-30-20-10
(under 5min)
Then:
BB complex/MUx2
Muscle Snatch 8
Snatch Pull 8
Power Snatch 8
Muscle Up 3
-CFFootball-
Complete 8 Rounds:
2 Power Snatch
4 Snatch Pulls
2 Power Snatch
*Rest as Needed
*Increase Weight Each Round
*Don't Drop the Weight...
*If dropped give yourself a 3 HSPU penalty for each drop.
CFF - started at 135# and finished 6 rounds at 180#. Ripped a nasty chunk of skin off my right thumb, tapped it up and went for 185# and failed on my second power snatch. Kept loosing speed on the bar so through in the towel on Round 7.
ReplyDeletePenalty = 21 HSPU