Friday, 9/16/16
September 15, 2016
Sunday, 9/18/16
September 17, 2016
Warm-up
3 Rounds
5 PVC dislocates
10 Squats
5 Band Pull Apart Complex
10 Alt Sampson Lunges
Prep
1×3 Hang Hi Pull+3 Hang Power Snatch (bar only)+ 6 Step Overs (unweighted)
2×2 hang Hi Pull+2 Hang Power Snatch l(light/ working weight)+ 6 Step Overs (light/working weight)
Met-Con
EMOM 36 Min (6x each)
A) Row 15/12/9 Cals (finish within :40)
B) V-Ups
C) 5 Hang Power Snatches (M95/75/55, W: 63/53/35)
D) 15 Ab Mat Sit Ups
E) 5 Weighted Step Overs* (24/20 box, M:45/35 DBs, W: 30/20 DBs)
F) Rest
* Step onto box and over to other side. Must reach full extension and control step down. DBs held at sides
