Saturday 101516

Warm Up
Sideways Band Walks 50 feet each direction
then
3 Rounds
5 Glute ham raises - Use hands if needed to push yourself back up
15 KB swings (Russian – emphasis on power from hips, bell stops at eye level)

Snatch
10×1 @80-95%
Full snatch. Move up based on feel.

Back Squat
3×1 @85-90%
4×1 @90-100+%
Use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%.

Metcon
AMRAP 5
10 Calorie Bike
10 Front squats (135/95)

Then, depending on your weaknesses, choose ONE of the following:

Skill Practice
EMOTM 12
Minute 1: Max Wall Balls
Minute 2: Max Distance Handstand Walk
Minute 3: Rest

Or

Endurance
8 Rounds
Run 400m
Rest 1 minute
DO NOT go max effort on any of these. The goal is to push a harder pace than you would in a metcon, and hold it for each one. Consistency is the goal.