Wednesday November 1st 2017

A. Snatch Pull Cluster, 1.1 @ 105% of Sq Sn 1RM x 5 sets( rest :05/ 2 min

B. 10 min EMOM: (form oriented work)

1st min: 3 Moderate Push Jerk 

2nd min: 3 Bar Muscle up 

+

rest 5 min 

+

24 min EMOM:

1st min: 1 arm Heavy Front Rack Carry + 1 arm SA oH Carry, :35

2nd min: Airbike :45 @ mod effort 

3rd min: Double arm Turkish sit up, 6-8 slow reps 

4th min: Row :45 @ mod effort