April 20, 2017

A:Warm Up
2 minutes of jump rope
2 Lap Run
5 inchworms
3 spiderman stretch x 20s each
Then...
2 sets
10 banded pull aparts (palms up)
10 banded tricep extensions
10 air squats
10 Snatch grip deadlifts
With remaining time in a 20 minute window, begin warming up snatch.

B: Metcon (Weight)
Every 90s for 10 sets:
Snatch grip deadlift with 2s pause at knee
Hang Snatch from knee
Overhead squat
We did a similar complex last week (no pause at knee and EMOM format) Try to add 3-5% on this weeks.

C: Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP:
5 Pull-ups
20 Jumping Lunges
5 Wall Balls
RX+
C2B
25/16+

RX
Pullups
20/14

Scale as needed.
Rest 4 minutes before part D

D: Metcon (AMRAP - Rounds and Reps)
8 Minute AMRAP:
5 Dips
10 Kettlebell Swings
5 Toes to bar
RX+
HSPU
32/24
Toes to bar

RX
Dips
24/16
Toes to bar

Scale as needed.