Friday 2nd October 2015

A) EMOM 12min:

Min1- 1-3 Rope climbs

Min2- 8 Double kb thrusters @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

Min3- Cal row L1=10/5 – L2=15/10 – L3=20/15

B) 5 sets:

1 Snatch balance + 2 overhead squats

-15min cap-

C) 7min AMRAP:

10 Power snatch @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg

20 Lateral burpees

5 High box jump overs