Wednesday 1/13/2016

A.  Strength

Back Squat 

5x5@speed

B.  Olympic Lifting

Split Jerk 

1 Rep Max

C.  Metcon

17 min Cap 

 1 Snatch 

1000m Run

2 Snatch

200 Double Unders

3 Snatch

30 Muscle Ups

Score 1 = Total weight snatched

Score 2 = Time  

D.  Rowing

1x1000m

2x750m

3x500m

4x250m

*Equal work to rest.