Monday 24/10/16

Base and Climb
A1 Back Squats 8-6-4
A2 DB Bench press 3 x 10 – rest 3 mins
B. 2 Rounds – 7 min cap
21 Pull ups
15 Power Snatch 75-105#/55-75#
9 Clusters
6 hop the bar burpees
or
B. 3 Rounds – 10 min cap
15/12 cal Row
6-12 Ring Rows or Pull ups
9 DB Snatch each arm
6 burpees
Metcon
A. 15-10-5
Air Squats or Goblet Squats 30×0
Push ups 30×0
Sit ups 30×0
B. 5 Rounds
300m Row
20 Wall Balls 14/8#
15 Russian Swings
10 V crunches
5 Burpee Pull ups

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