Thursday 06.11.15

Warm-Up: 3 rounds

1 minute training ropes

1 minute band work

200m run

* 30 seconds rest between each *

Olympic Lifting:

EMOM for 10 minutes

1 power snatch + 1 squat snatch

Non-Barbell Option:

5 rounds of..

10 ab mat sit-ups

20m broad jumps

1 minute plank

Buy-In: 1000m row

then..

4 rounds of..

10 push press (95/65)

5 chest to bar pullups

10 push ups

5 toes to bar

then..

Cash-out: 500m run

20 minute time cap!