Posted: November 3, 2016 in Uncategorized

Warm up 

  • TRX push ups x 10 (feet in straps)
  • Banded ohs x 10
  • Jumping jacks x 50
  •    4 rounds 

Strength 

  • Strict pull ups x 3
  • Pistol squat x 5 ea leg 
  • EMOM 10 min 

Conditioning 

  • 40 KB snatches 53/35
  • 30 Power snatches 40/25
  • 20 burpees over the bar
  • 10 OH squats 
  • 20 burpees over bar
  • 30 power snatches
  • 40 KB snatches 
  • 50 pull ups

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