November 14, 2016

A. Warm Up

3 Minutes of jumping rope (work on double unders only after the first minute or so) 

EMOM:
1: 6 Press to Squat
2. 5 Heaving Snatch Balance+3 Drop Snatches
3: 5 Muscle snatches + 5 Overhead squat with a 2s pause in bottom 
4. (Snatch High pull+ power snatch) x 4
5: Rest and add some weight (~50% of max)
6. 5 Snatch Lift offs + 2 Power Snatches 
7. 3 Position power snatch + overhead squat 
8. Run through todays complex x 2 

B. Metcon (Weight)

Every 2 minutes for 10: 
Snatch Deadlift
Snatch High Pull
Snatch (2s pause in bottom) 

Rest 3s before each piece. Focus on set up. 

C. Metcon (Weight)

Every 2 minutes for 8: 
Power Clean
Push Press
Push Jerk x 2
Split Jerk 

D. Metcon (5 Rounds For Time)

​Every 4 minutes for 20: 
RX+ 
12 TTB
6 Strict HSPU
8 Box Jump Overs 
12 Cals AB
6 Handstand shoulder taps (12 total)  
8 Chest to Bar Pulls 

RX
8 Toes to bar
4 Handstand Pushups 
6 Box Jump Overs 
10 Cals AB
2 Wall Walks 
6-8 Pullups 

Scaled
10 Hanging leg raises
10 Pushups 
10 Box Jumps
10 Cals Bike
10 Plank Shoulder taps (Each) 
10 Ring Rows