Saturday 15/10/16

Climb
A. EMOM – 10 min
1 Snatch + 1 Hang Snatch – Increase loads as you go
rest 5 mins
B. EMOM – 15 min
1 Clean + 1 Thruster – Increase weight as you go, 1 miss only
rest 10 min
C. 2 Rounds
400m Run
15 Swings 24/16kg
12 C2B Pull ups
400m Row
15 Thrusters 95/65#
12 Pull ups
Metcon
Choose 2 of these and complete them as 18 min AMRAP’s – rest 6 mins between each
A. 3-6-9-12-15
DB Snatch Each Arm
Row Cals
Push ups
B. 3-6-9-12-15
Burpee Box Jumps
SA DB Thrusters (Each Arm – light DB)
Jumping pull ups or Pull ups
C. 400m Run
25 Wall balls 14/8#
40m Sled Push
D. 50 Double Unders/Skips
40 Russian Swings 20/16kg
30 Walking Lunges
20 Reverse Crunches
10 Cals AD 300/200 Watts

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