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