Tuesday 10.27.15
Rx Rx+
Warm-up
400m Jog Halting Snatch Deadlift
Dynamic 4 x 2
*Build weight each set
Strength/Skill *Rest 2min b/t sets
Weighted Pull-ups
3-5 Reps; 4 sets Snatch Complex
Rest 3min b/t sets 4 sets- Build to heaviest
1 Hang Snatch + 1 Overhead Squat
Metcon
Continious Running Clock 20min OTM
4min AMRAP E: 1 Legless Rope Climb + 20 Double Unders
6 Pull-ups *Ladies go half way
6 Power Cleans(155/100) O: 30s Airdyne
4min AMRAP
6 Toes To Bar 5 Sets
6 Deadlifts(205/150) 500/400m Row
4min AMRAP 5 Burpee Over Bar
8 Box Jump Overs(24/20) 5 Power Snatch(155/100)
8 Burpees Rest 3min b/t sets