THURSDAY 10/19/17
WARM UP
Trainer’s Choice
FIRST…
Skill
3 Rounds For Quality (10 Minutes Cap)
I-Y-T – Face Down on Incline Bench (No More Than 5# Plates Or DB) x 6
BTN Push Press x 10
KB Windmill x 6, Each (Slow And Controlled)
Kick-Ups (Freestanding Or Wall) x 10
WOD
EMOM 10 – 2 Reps Of Complex – Building
Snatch DL + Snatch Pull + Power Snatch
+
Metcon:
0:00-4:00
Max Meter Row
4:00-8:00
20 Power Snatches (95/65)
20 Burpees Over Bar
8:00-12:00
30 Deadlifts (95/65)
30 Front Rack Lunges
12:00-16:00
Max Meter Row
16:00-20:00
AMRAP Thrusters
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