Thursday 13/10/16

Climb
A. 1 Power clean + 2 Hang Power Cleans – rest 90 secs
x 5
B. False Grip pull ups 5 x 3 – rest 2 mins – Add weight if possible
C. 5 min AMRAP
3 DB Snatch Each Arm Heavy
5 Strict Ring Dips
Base
A. RDL 5 x 5 – rest 90 secs
B. Chin ups 5 x 3 – rest 2 mins 30×0 – In a vest get a spot up and have a loaded eccentric
C. 5 min AMRAP
5 DB Snatch Each Arm
5 HR Push ups
Metcon
A. 90 secs Row Cals -90% effort
rest 90 secs
90 secs ME Wall Balls 14/8# aim for UB
rest 90 secs
90 secs ME Burpees 90% effort
B. 15 Rounds
100m Run
2 Pull ups or Jumping Pull ups
4-5 Push ups
7 Air Squats

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