S&C 05/20/2019

Grit Strength and Conditioning – Strength & Conditioning

Back Squat (15 min to heavy single)

* Make sure you are comfortable bailing or have a spotter once the weight gets heavy.

* Start at 50-60% and build to heavy single in 5-7 sets (ex. 5,5,3,3,1,1,1)

Metcon (Time)

For Time:

21-15-9

Power Snatch (95/65)

Pull Ups

——

then

15-12-9

Overhead Squats (105/75)

Handstand Push Ups

——

then

9-6-3

Squat Snatch (115/80)

Chest to Bar Pull Ups

** 20 minute time cap **

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