September 16, 2016

A. Warm Up

Row 500m 
3 Rounds: 
10 DB Push Press
10-15 Ring Rows
8 Overhead Squats 

B. Muscle Snatch (1 or 3 RM)

Build to a conservative max. Focus on speed and path. 
Beginners will find a comfortable 3 rep max and treat this as skill development. 

C1. Snatch Grip Deadlift (3 x 2)
Rest 10s before part C2. Start a new round every 3 minutes for 9. 

C2. Plyometric Push Ups (3 X Max Reps)

-Chest Slap
-Clapping
-Up to a mat
-or even just aggressively pressing hard enough so that you palms raise slightly off the floor.

D1. HSPU (Handstand Push Ups - 3 X AMRAP 60s)
Rest 10-15s before part D2. Post biggest set to wodify. 

D2. Hollow Rock (3 X 60 seconds)
Start a new round every 3 minutes for 9.  

E. Metcon (Calories)

15s Assault bike @ 100% effort. 
Rest as needed between each effort. 
x5