October 11, 2016

A. Warm Up

15 minutes to work through the following
15 Reps of overhead opener 
15 Face Down PVC Passes
Then: 
Run 800m
2 rounds
15 Jumping Jacks 
20s Goblet Squat Hold 
10 Bird Dogs

With remaining time, begin warming up push jerk

B. Push Jerk (Build to a Heavy Single)
10 minutes to build to tough single. 

C. Metcon (Weight)

Every 45s for 10 Sets: 
1 Power Clean
2 Push Jerks  

80% of part B**

D. Metcon (AMRAP - Rounds and Reps)

10 Minute AMRAP: 
RX+
1 Legless Rope Climb
4 Strict Handstand pushups 
8 KBS @ 32/24

RX
1 Rope Climb
4 Handstand Pushups 
8 KBS @ 24/16

Scaled 
1 RC or 3 up-downs 
6 Pushups 
8 Russian KBS @ Scaled weight

E. Metcon (Weight)

Finisher: 
5 Sets
10 Alternating DB Curl and press
20-30s Superman Hold