Butts and Guts! 06.29.2015

Fitness

FIT : Back Squat

FIT: Metcon (Time)
4 Rounds
20 Russian Swings (1.5/1)
25 Hollow Rocks

FIT: Metcon (Time)
1500 m row (as desired)

Competition

COMP: Snatch (Snatch 5×3@70-80% (2:00 rest between sets))

COMP: Pause Back Squat (Pause Back Squat 4×3 (All heavy; :02 pause) 3:00 )

COMP: Muscle-ups (3:00 working window. )

COMP: Metcon (Time)
5 Rounds
10 KB Snatch (5/5, 1.5/1)
20 Tuck-Hollow-Tuck (keep shoulders up and lumbar down!)

COMP: Metcon (Time)
2500 m row

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