Monday October 29th, 2018

AM WORK
4:00 on, 1:00 off:
2 legless rope climbs
AMRAP:
50 double unders
6 Muscle Ups
50 DU
12 OHS, 50/ 35
x 5 rounds

*aim for consistency through your reps

PM WORK
SNATCH

Build to a heavy:
2 . 2 . 1 Snatch
In 10mins.
(Touch and go for two reps, rest 10sec, repeat, rest 10sec and finish on a single)
In 10mins.

COMPLEX 
Every 3:00 x 2
2 rounds:
3 strict muscle ups
6 Power Snatches, 60/ 40

Every 3:00 x 2
2 rounds:
6 C2B Pull Ups
5 Power Snatches, 70/ 50

Every 3:00 x 2
2 rounds:
9 Pull Ups
4 Power Snatches, 80/ 55

*2mins transition between the new rounds.

WORK
AMRAP 14
50 Cal row
50 Thrusters, 42/ 30
50 C2B

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