October 31, 2016

A. Warm Up

Banded ext rotation x 60 on each side
60s Frog Stretch
60s Crow pose practice
Then 3 rounds: 
10 Banded passes
10m Banded X-Walk
10 Overhead Squats/Front Squats

B. Snatch (5 x 1)

Every 90s perform 1 snatch with a 3 second hold in the bottom position. Scaled is power snatches at light weight. perform 5 reps every 90s 

C. Metcon (Weight)

E2MOM x8
3 Push Press
3 Push Jerk

RX+ is all touch and go.