Friday 092316

TEST WEEK
Warm Up

a. 3×15 Weighted hip extensions (hug plate)
b. 5 Rounds
5 Strict Pull Ups
10 Empty Bar Overhead Squats

Snatch
Find 1RM
*Max 3 Misses at a single weight

Metcon
AMRAP 16 Minutes
4 Rope climbs
8 Power Snatches (155/105)
16 Box Jump Overs (24"/20″)

Skills
Climb the ladder until you fail within the minute
Minute 1: 3 CTB pull-ups
Minute 2: 30 Double-unders
Minute 3: 6 CTB pull-ups
Minute 4: 30 Double-unders
Minute 5: 9 CTB pull-ups
Minute 6: 30 Double-unders
And so on…