Wednesday 22, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min
Max rep HSPU

Strength
Snatch grip dead + hang snatch + snatch
2+2+1 x 10
add weight

Metcon
6 min AMRAP
Row calories 40/30
30 KB swings - Russian 32/24kg

2 min rest

6 min AMRAP
Row calories 40/30
30 KB swings - American 24/16kg

Row = 1 point or rep