September 30, 2016

A. Warm Up

Lat Stretch on pole x 60s each side
Reverse Snow angels x 15
8-1 Air Squat + Jumping Pullups 
1-pushups 

(Example: 
8 Air Squats + 8 Jumping pullups
1 pushup
7 Air Squats + 7 Jumping Pullups 
2 Pushups 
6 Air Squats + 6 Jumping Pullups 
.....)

B. Muscle Snatch (Build to a moderate set of 8)
Spend 10 minutes building in weight. 

C. Snatch Grip Deadlift (3 x 3)
Every 2 minutes for 6

D. Metcon (4 rounds for Time)

Every 5 minutes for 20:
5 Strict Handstand Pushups (Add deficit if able)  
10 DB or Kettlebell Push Press 
12/10 Cal Bike 
2 Rope Climbs 

RX
7 Kipping HSPU
10 DB Push Press
10/8 Cal Bike
1 Rope Climb

Scaled
8 pushups 
10 DB Push Press
10/8 Cal Row
3 Rope Up/downs