October 14, 2016

A. Warm Up

10 PVC Passes
2:00 forward fold hold 
6:00 AMRAP Slow: 
2 Pushups 
2 Box Jumps 
2 KBS 
4 Pushups 
4 Box Jumps 
4 KBS 
....

With remaining time in the 15:00 window, begin warming up your snatch grip deadlift.  

B. Snatch Grip Dead Lift (3 x 2-3)

5 seconds up, 5 seconds down. rest 2 minutes between sets.  

C. Metcon (Weight)

12 Minute Alt EMOM: 
RX+ 
M1: Incline CG bench press x 3-5 reps 
M2: Deficit HSPU negative x 2-3 reps 
M3: Strict HSPU AMRAP (-1) 

RX: 
M1: Incline CG Bench Press x 6-8 reps
M2: Kick up to handstand x 30s 
M3: Push-ups AMRAP (-1) 

Scaled: 
M1: Incline CG Bench press x 10-12
M2: 30s plank hold or shoulder taps 
M3: Scaled pushups x 10-12 quality reps 
 
D. Metcon (3Rounds For Calories)

Every 3 minutes for 9: 
8 Burpee Box Jump overs @ 24/20'
20s A/B or rower for max calories