Tuesday, Oct. 25, 2016

1. Warm-up
3 Steady Rounds:
Row 300m
10 light Snatch Balance
15 Alternating Jumping Lunges

2. OLY
Snatch (Full) – 6×3 @70%

3. Interval
EMOM for 10 Minutes:
20 GHD Sit Ups
10 Deadlifts
Alternate Movements
Deadlift weight will be chosen by the athlete. It can fluctuate from set to set, but all 5 sets of 10 should be unbroken

4. Bitch Work 
5 Rounds For Time:
Cal on rower 30/15 calories
7 Muscle Ups
Rest 3:00

5. Accessory 

3 Rounds:
15 Second Front Rack Hold into 10 Total Walking Steps
Turn Around
15 Second Front Rack Hold into 10 Total Walking Lunge Steps Back
15 Second Front Rack Hold
Rack Barbell
Rest 3 Minutes