Monday November 18, 2019

AM - WORK
A) Building
Establish a 3RM bench press.
-
10 rounds for time:
3 bench press, 80% (of 3RM)
2 legless rope climbs
1km bike erg

Bike erg can be subbed for: 500m row.

PM - WORK
A) Gymnastics Swimming
Spend 5mins moving.
*This will be a weekly warm up.

B) Snatch
5 x 1 .1 snatches, 85%
Resting as needed between.
-
30 snatches for time, 77.5%

C) Work
AMRAP 14:
75 DU
50 wall balls
75 DU
25 Bar Muscle Ups
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