November 28, 2016

A. Warm Up

Run 400m 
20 Knee Hugs
20 Quad Pulls 
20m Horse/sumo walk 
then EMOM: 
M1: Press to Squat x 10 
M2: 5 Snatch Balances + 5 Drop snatches 
M3: 5 Power Snatches + 5 Overhead squats 
M4: Add 50% of max or light weight
M5: 10 Snatch Lift offs 
M6: 10 Snatch High Pulls 
M7: Complex x 2 

B. Metcon (Weight)

E2M for 5 sets: 
Segmented Snatch Deadlift
Snatch
Hang Snatch 

C. 1 Push Press + 1 Split Jerk (EMOM x 8)

pause 3-4 seconds in the SJ receiving position

D. Metcon (AMRAP - Reps)

Climb the Ladder for 8 Minutes: 
RX+ 
2 Chest to Bar
2 Strict HSPU 
2 Box Jump Overs 
4,4,4,6,6,6,8,8,8 et cetera 

RX
2 Pullups 
2 HSPU
2 box Jump Overs 
4,4,4,6,6,6,8,8,8 et cetera 

Scale 
2 Inverted Rows 
2 Pushups 
2 box jump overs 
4,4,4,6,6,6,8,8,8 et cetera 

Rest 2-3 minutes 

E. Metcon (AMRAP - Rounds and Reps)

6 Minute AMRAP: 
RX+ 
8/6 Cals A/B 
6 Toes to Bar 
4 Ring Dips 

Rx
6/4 Cals A/B 
4 Toes to bar 
4 Pushups 

Scale 
5 Cals A/B 
10 Situps 
5 Pushups