TUE SEPTEMBER 22, 2015 09.22.2015

All
ALL: Metcon (No Measure)
Quadruped Rockback Breathing, 4 sets of 4 breaths

3 Sets:
10 Snatch Grip RDL
10 Snatch Grip Behind-The-Neck Press
5 Front Foot Elevated Half Kneeling Overhead Split Squats Side

Notes
QRB: https://www.youtube.com/watch?v=QfWUWDgJbn4
HKOSS: https://www.youtube.com/watch?v=HOOcU3zRLWM

ALL: Snatch (72.5%x2, 77.5%x2, 82.5%x2x3-4 (reps x sets))

ALL: Metcon (Time)
In Teams of 3, complete the following in order for time:
Row 300 Calories
300 Wall Ball
*One athlete working at a time.

EXTRA: Metcon (No Measure)
2 rounds
4 muscle ups
8 freestanding HSPU (kipping)
16 toes to bar
64 dubz
3:00 moderate Airdyne
*Treat as movement quality skill work

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