October 12, 2016

A. Warm Up

Quick total body dynamic movement
Roll Lats for 60s on each side
60s Squat Hold
Snatch warmup as a group

B. Metcon (Weight)

Every 90s for 6 Sets: 
1 Hang Snatch
1 Snatch
1 Overhead squat

C. Metcon (Weight)

EMOM x 8: 
M1: 15s Bike or Row @ 100%
M2: 5 Tough Deadlifts 

Practice staying tight while breathing is rapid. 

D. Metcon (Time)

5 Rounds for time: 
RX+ 
10/7 Chest to bar pullups 
30 Double Unders 

Rx
10/7 Pullups 
20 Double Unders 

Scaled
10 Ring Rows 
30 Single unders + 5 attempts at doubles 
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