November 11, 2016

A. Warm Up

Overhead opener with a foam roller x 3 minutes 
Snatch Warmup as a group for 10-12 minutes. 

B. Metcon (Weight)

Every 2 Minutes for 8: 
Snatch Balance
Overhead Squat x 2
Climb if able. 

C1. Bulgarian Split Squat (3 x 3-5)
Rest 60s before part C2. x 3

C2. Strict Pull Ups (3x 3-5)
Add weight if able, rest 60s before C3

C3. Legless Rope Climb (3 x 1)
If you cant perform legless, perform 2 reps. 

D. Max Distance Broad Jump

6 minutes (no more than 5 attempts)
to find a max distance broad jump
***Retest***