Monday 1/8/16

Base + Climb

A. 1 Clean + 1 Hang Clean + 1 Squat x 4 – rest as needed

B. 3 Rounds
3-5 MU
8 Power Snatch 115/85#
15 T2B

or

A. 3 Hang Power Cleans + 8 Front Squats x 4 – rest and needed
or
Front Squats 5 x 8

B. 3 Rounds
5-10 Pull ups – use a spotter if needed
16 DB Snatch
300m Run

Extras

3 x 15 Reverse Crunches

Metcon

AMRAPx5min
30 secs Row @ 90%
30 secs row @ 50%

rest 3 mins

AMRAPx5min – work @ 90%
3 Pull ups or Jumping Pull ups
5 Box jump step downs
7 DB Thrusters

rest 3 mins

AMRAPx5min – work @ 90%
100m Run
8 Burpees

rest 3 mins

AMRAPx5min – work @ 90%
50 DUs or skips
10 Sit ups