December 12, 2016

A. Warm Up

Run 2 laps 
Jump Rope 2 minutes 
Then, EMOM: 
M1: 10 PVC Passes
M2: 10 Slow overhead Squats with PVC
M3: Grab Barbell, 10 BTN presses + 5 overhead squats
M4: 10 Snatch Deadlifts
M5: 5 Snatch High pulls + 5 muscle snatches 
M6: 5 Power Snatch + 5 Squat snatches 
 
With remaining time in a 15 minute window, warm up snatch to 80% 

B. Snatch (8 x 1 @ 80%)
Perform as an EMOM 

C. Metcon (Weight)

Every 90s x 5: 
1 Power Clean
2 Split Jerks 

Use 75% of max clean and jerk if known. 

D. Metcon (5 Rounds For Reps)

2 minute AMRAP: 
RX+ 
4 Strict HSPU 
6 Toes to bar 
8 Burpees 
10 Chest to Bar 
12 Hand Release Pushups 

RX
4 HSPU 
6 Toes to bar 
8 Burpees 
10 Regular Pullups 
12 Hand release pushups 

Scale 
8 Pushups 
8 hanging leg raises 
8 burpees 
8 ring rows
8 Pushups 

Rest 1 minutes and repeat for a total of 5 rounds.