Thursday 10.22.15
Rx Rx+
Warm-up
Barbell Warm-up Front Squat
10 x Snatch Grip DL 4 Sets
10 x Snatch Grip Shrug 4-6 Reps @ 22×1; rest 3min b/t sets
10 x Snatch Grip Shrug + high pull
10 x Hang Muscle Snatch 8min OTM
10 x Overhead Squat 3 Thrusters @ 12×1(135/95)
*2 sec pause at bottom & explode out
Strength/Skill
8min OTM 4 Sets
E: 17 KBS(70/53) Weighted Dip
O: 10 Burpees 4-6 Reps
Rest 60s
Rest 3min Kb Push Press
6-8 Reps
Metcon Rest 3min b/t sets
15min OTM
1. 10 Front Rack Lunge(135/95) 5 Sets
2. 3 Muscle-up 1 Squat Clean + 4 Front Squat(205/135)
3. 12 Wall Balls(20/14) Sprint 200m
Rest 3min b/t sets