11.14.16

Monday

Hang Squat Cleans

5 sets of 3 reps building in weight each set

15 min amrap

15 Wall Balls 20.14

15 Kettlebell Swings 53.44

Tuesday

Spend time working on the power snatch 

A: (5 min amrap)

15-12-9

Power Snatches 75.55

Burpees

REST 5 MIN

B: (5 min amrap)

12-9-6

Power Snatches 95.65

Bar over Burpees

REST 5 MIN

C: (5 min amrap)

9-6-3

Power Snatch 115.80

Burpee Box Jumps

Wednesday

EMOMx5 of Cindy

Back Squats

Find a 10 rep max

then, 

2 sets of 10 reps @ 90% of you 10 rm

Thursday

Recovery WOD and Mobility

Friday

"Open 13.4"

https://youtu.be/hq9_jFQzTLc

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