12/23/14 “Decreasing Helen”

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Mobility: Ankle


Strenght/Skill: 

5 Reps of the barbell Complex:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Full Squat Snatch

Start Very light and adjust the load each Rep (keep the weight on the lighter side and focus on great form)


MetCon: “Decreasing Helen”

600m Run

30 KB Swings (A: 53, I*:35, N:26)

21 Pull-ups

400m Run

21 KB Swings (Same)

12 Pull-ups

200m Run

12 KB Swings

6 Pull ups


Cash Out: 12 burpees, 50 DU, 12 Burpees

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