Wednesday 112316

Pic 1 Focus Area

Strength Focus
Snatch Complex
Squat Snatch-OHS-Hang Squat Snatch-OHS(1 set)
5×2 @80-90% of 1RM found during 2 weeks ago.
Drop and reset between full complex reps.

Gymnastics Focus
AMRAP 7 minutes
2 Muscle Ups
3 Muscle Ups
4 Muscle Ups
All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.

Endurance Focus
Assault Bike 1.5 miles
Row 600m
Assault Bike 1 mile
Row 400m
Assault Bike .5 miles
Row 200m
No rest between things