October 19, 2016

A. Warm Up

Banded shoulder stretch with external rotation bias x 60s each side
10 Squat To stands with a 2 second hold at end positions 
10 Slow overhead squats with PVC or bar 

Every 30s for 2 minutes
2 Hang Power Snatches
1 Overhead Squat

Every 20s for 2 minutes
2 Snatch Balances
1 Drop Snatch 

-add light weight

Every 30s for 2 minutes 
3 snatch pulls + 2 Hang Snatches 

Review complex and begin 

B. 3 Position Snatch (E2MOM 10 minutes)
Floor, below knee, abover knee*

C. Metcon (Calories)

EMOM x 8
Min 1: 20s Row or Bike @ 100% 
Min 2: Deadlift x 3 @ ~80%

To scale this workout for: Lower the weight and raise the reps so at the second minute you are performing a comfortable set of 6-8 reps. 

D. Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP: 
10 OHS @ 95/65
10 Toes to Bar
30 Double Unders 

RX 75/55
Scaled Front squats @ same weight as RX