13
Sep
9.14.15
Warm-up
5 Min Run/Row/Bike
Snatch Warm-up
Strength/Skill
8 Min EMOM
ODD: 4 Snatches
EVEN: 100m Row AFAP
METCON
8-10-12-14-16
Ring Dips
16-20-24-28-32
Wall Balls
Extra Work
gymnastic:
5 Supersets
5 wide grip PU
5 behind the neck PU
5 Chinups
olympic:
3 Position Snatch: Floor, Hang, Hip: 12 minutes to find a max in the complex must start with an empty bar and must complete minumum of 6 sets
Front Squat
In 12 min starting at 50% and using a minimum of 6 sets find a max triple
Core
4×10 Strict T2B