November 21, 2016

A. Warm Up

500m row / 25 Cal AB
2 Rounds
10 Scap pulls
10 Face down PVC disclocates
10 Mountain Climbers with rotation
10 Air Squats

B. Metcon (Weight)

Every 2 minutes for 10: 
Segmented Snatch Deadlift 
Pause Snatch (3 sec below knees) 

Pause for 2 sec cound at 2" off floor, knees and mid thigh for segmented snatch DL 

C. Metcon (Weight)

EMOM x 8
Pause Push Press
Pause Split Jerk 

Pause 2 seconds at each dip position. Focus on tall chest and weight on heels. 

D. Metcon (5 Rounds for Reps)

5 Sets For time: 
RX+ 
10 TTB 
5 Strict HSPU
5 Burpees 
Rest 15s
7 HSPU
14/10 Cal Row 
7 Chest to bar pullups 
Rest 90s 

RX
5 TTB
3 Handtand Pushups 
7 Burpees 
Rest 15s 
10 Pushups 
10/8 Cal Row
5 Pullups 
Rest 90

Scaled
10 Hanging Leg Raise
10 Pushups 
5 Burpees 
Rest 15s
5 Pushups 
10 Cal Row
10 Inverted Rows 
Rest 90s