Thursday 2.11.17

CrossFit

Every 90 seconds for 7 sets

1 high hang snatch + 1 hang snatch + 1 full snatch

Overhead squat

4 sets of 3 reps

Rest 2 minutes between sets

*from the rack

6 rounds for time

6 handstand push ups

12 hang power snatch @ 335/25kg

18 wall balls @ 9/6kg

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Conditioning

3 rounds for time

30 hang power clean @ 42.5/30kg

30 front squats

30 push press

*5 push up + 5 air squat penalty every time you put the bar down

**30 minute time cap

EMOM 12

Even: 12/10 cal AB

Odd: 15 kettlebell swings @ 24/16kg

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