Wednesday November 20, 2019

A) Snatch
EMOM 20
1 Rep - power or squat. Start around 65%, no higher than 85%

B) Snatch Pull
4 x 4@125%, Rest 2 mins

C) Overhead Squat
3 x 12 reps, rest 2-3 mins

D) HSPU
EMOM 10
50% max effort reps + 1 rep of possible.

E) Ring Dips
3 x 12 reps - add load if possible

F) Box Pike Push-ups
5 x 5 rep, rest 2 mins

G) Work
AMRAP 30
30 Cal bike
20 Wall Balls@30/20lb
10 Burpee pull ups
20 DB Box overs@22/15
30 Cal Row
20 Devils press@22/15
10 Burpee box overs

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