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