Thursday 11/2/16

Level 1: 

A. Warm up

100 singles

400 m Run

50 singles

20 burpees

400m Run

B. Skill : push press

C. 20mins amrap of: 

10 OHS

20 swings

10 pull ups

20 push ups

10 thrusters

20 push press

C. Core

5x 20 hollow rocks

100 sit ups

30 V - Ups

Level 2: 

A. EMOM 10 mins 

2 x Snatch @85%

B. 6x complex

Clean +power clean + push jerk + front Squat + split jerk

Rest as needed - go heavy

C. 20mins amrap of: 

10 BMU

20 KBSwings @32/24kg

3 legless rope climbs

20 c2B pulls ups

10 Snatch @80% of 1 RM

2 legless rope climb

10 boxjumps @80/70cm 

20 deficit 10cm HSPU 

1 legless rop climb