Thursday 17/11/16

Climb
A. 1 Power Snatch + 1 Hang Snatch rest 2 mins x 5
B. ME Muscle ups in 3 mins
C. 90 secs Max cals AD or Row
rest 90 secs x 2
Base
A. Power Snatch tech work
B. Ring Dip tech work
or 4 x 8 30×0 Ring Push ups
C. 90 secs Max cals AD or Row
rest 90 secs x 2
Metcon
Min 1 – 12-14/8-10 Cals Row
Min 2 – 12-15 Burpees
Min 3 – 18 DB Snatch – moderate
x 5
rest 8 mins
Min 1 – 200m Run
Min 2 – 20 Sit ups
min 3 – 5 Wall Climbs
x 5

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