Tuesday 101816

Warm Up
4 Rounds
5 Pull Ups
10 Hip extensions
10 Air squats
Then
8×3 Seated Box Jumps - be explosive try to use a higher box

Snatch
7×2 @80-85% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

Touch and Go Deadlift
3×5 at very moderate weight (Add 10/5lbs to last week)

Metcon
AMRAP 4
500 M Row
10 Burpee Box Jump Over
20 T2B
30 S2O (115/75)
40 KBS (53/35)
50 DU
Rest 3 Min

AMRAP 6
same
Rest 3 Min

Do it for Time

Optional
AMRAP 2 Minutes x3
3 Touch and go power cleans AHAP
60ft Sled push shuttle sprint (30ft down, 30ft back - 2 white lines)
Rest 1 minute between AMRAPs