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October 3rd, 2015


Strength:Weighted pull-up: 5 RM

Conditioning:

EMOM 8

5 Front Squats (65%)

5 Push Press

Core: 50 ab-mat sit-ups for time


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST