October 21, 2016

A. Warm Up

​Lying banded hamstring stretch x 45s each
Lying Adductor stretch x 60s 
3 Rounds: 
10 Storks 
8 Kettlebell Swings
6 Down dog to cobra

Review movements and begin

B. Power Snatch (1 x 3)

12 minutes to build to a tough TNG triple. (No TNG for scaled or beginners) 

C. Deadlift (3 x 3 @ 110% of your Clean)

Set up like a clean and pull from floor, follow typical bar path that you would for the clean. 
Tempo 3030

D. Metcon (Weight)

12 Minute Alt EMOM: 
RX+
Min 1: Standing DB/KB Press x 6-8
Min 2: Strict HSPU AMRAP (-1) 
Min 3: Kipping HSPU AMRAP (-1) 
*if you have more than 10 strict, add a small deficit
RX
Min 1: Standing DB Press x 8-10
Min 2: 3 Wall Walks 
Min 3: AMRAP Pushups (-1)
Scale:
Min 1: Standing DB Press x 10-12
Min 2: 2 Wall Walks 
Min 3: AMRAP Scaled pushups (-1)

E. Metcon (2 Rounds for Calories)

Every 2 Minutes for 4: (2 sets) 
30s Max Cals on Assault bike or rower @ 100%