Monday 6, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 min EMOM
1 min banded palms up front raise
1 min banded side lateral raise

Strength
Snatch
3-3-3-3-3
Catch in hole
Add weight

Metcon
10x
10 thrusters 42.5/30kg
10 bar over burpees
10 calorie airdyne