Saturday 7th November 2015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT:
5x Pull Ups
7x Push Ups
10x Lunges


5min warm up, then:
EMOM 7:
5x Power Snatches @ 75-80% of 1RM Snatch

EMOM 7:
5x Power Cleans  @ 75-80% of 1RM Clean

AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (60/40)
20 Jerks (60/40)
10 Power Snatch (60/40)
10 Muscle-Ups (bar or Rings)