December 9, 2016

A. Warm Up

2 min double under  practice
PVC passes15 reps
Banded pull aparts 15 reps
Scap Push-up 15 reps
Plank shoulder taps 15 reps
Lunges 16 steps 
wall facing squats x 10
Begin warming up snatch

B. Metcon (Weight)

Every minute on the minute for 10: 
Hang Snatch 
Snatch Balance
Overhead Squat 

Start light and build

C1. Muscle Ups (3 x 3-5)
rest 60s before rope climbs. 
Scale as needed 
(Can be 3 ring pull ups/3 ring dips per muscle up as an example) 

C2. Rope Climbs (3 x 3)
Start a new set every 4 minutes for 12

D. Metcon (AMRAP - Reps)

9 minute AMRAP: 
30/20 Cal Assault bike buy in, then: 
RX+ 
3,6,9,12....
Overhead Squat @ 95/65
Chest to bar Pullups 

RX
3,6,9,12...
Overhead Squat @ 75/55
Pullups 

Scaled
3,6,9,12...
Goblet Squats
Ring Rows