October 18, 2016

A. Warm Up

20 Band Pull Aparts
15 Wall Slides 
10 PVC Passes
5 Pushups 
Then: 
2 Rounds
Run 2 Laps 
5 Strict Press
5 Push Press
5 Push Jerks 
5 Split Jerks 

B. Metcon (Weight)

Every 2 minutes for 12: 
1 Push Press
1 Push Jerk 
1 Split Jerk 
Build across all sets

C. Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP: 
RX+
5 Strict Pull-ups 
10 Pushups with 2" Deficit
15 Alt DB Snatch @ 60/40

RX
3 Strict Pull-ups 
6 Pushups with 2" deficit 
12 Alt DB Snatches @ 50/35

Scaled option: 
3 negative pullups 
6 Band assisted pushups 
12 Alt DB snatches @ lighter load

D. Metcon (Weight)

3-5 sets NOT for time. 
15 Glute Bridges (add weight if able) 
8 Incline Bench Curls