August 31, 2016

A. Warm Up 

Spend 2-3 Minutes jumping rope. Practice double unders toward the end of that time. Then: 
Foam foll lats and upper back for 2 minutes. 

3 Rounds (NFT)
20s Hang From pull-ups bar
10 Band Passes
10 PVC overhead squats
5 Push Ups 
10 Hollow Rocks 
10 Kip Swings

B. Overhead Squat (3-3-2-2)

Only add weight if technique allows. Coaches will be very strict on range of motion and technique standards. 

C. Metcon (Time)

For Time: 
9-7-5
Overhead Squat
5-3-1 
Rope Climbs 

RX+ 115/75
RX 95/65
Scaled is lighter load or Goblet Squat 

Rest 5 minutes before Part D

D. Metcon (Calories) 

3 Sets: 
5 Hang Power Snatches 
8/6 Unbroken Pullups 
15s A/B for max calories 

rest 2-3 minutes between efforts. 

Weights are the same as part C