Wednesday 101916

Warm Up
Crossover Symmetry - Activation
then
AMRAP 4 minutes
10 Calorie row
10 Empty bar thrusters

SPEED Back Squat
Every 2 Minutes for 16 Minutes
3 Reps @67.5%
Controlled on the way down, explosive on the way up.

Split Jerk
7×2 @80-85%
The speed and technique of this lift are the goal right now.
Set a clock and complete 1 set every 2-2:30 Mintues

Metcon
5 Rounds for Time
200 M Run
10 Dumbbell Snatches (75/50)

Then, depending on your weaknesses, choose ONE of the following:

Skills
EMOTM 12
1) 50 Double-unders
2) 16 Alternating pistols
3) 4 Rope climbs
Rest 2 minutes
or
Stamina
3 Sets
200 M Run
Rest 20 Seconds
400 M Run
Rest 90 Seconds