161107-161111

MONDAY

STRENGTH
3x4 Back Squat (3 sec pause in the bottom)

METCON
4RFT
8x Burpee Pull Up
24x Air Squats
8x DB Snatch (45/35)
200m Run

WEDNESDAY

SKILL
TABATA (Back to Back-3x Through)
- HSPU (Sc w box or Pike Push Up)
- Squat Snatch (w/ bar ONLY)
- DU (Sc w/ working on DU:)

METCON
20min EMOM
0-5min: 6x Thruster
6-10min: 5x Thruster (+5-10 lbs)
10-15min: 4x Thruster (+5-10lbs)
16-20min: 3x Thrusters(+5-10lbs)

FRIDAY

STRENGTH
3x5 Strict Press

METCON
1000m ROW
800m RUN
200 DU (2:1 SU)