Thursday Nov 8 2018

Notice of Closure - Monday Nov 12, in lieu of Nov 11, the box will be closed for the day

Part A

EMOM x 2                               
1 snatch pull + 1 hang squat snatch + 1 squat snatch 60%                                                
EMOM x 2                        
1 hang snatch + 1 Squat snatch 70%                                         
EMOM x 2                            
1 squat snatch 80%

Part B

3 x 3 Snatch balance

Part C

25min AMRAP                                            
60 Wall Balls (20/14)   GP - 10'/9'   OP - 11'/10'   CP-  12'/11'                                      
50 Push ups                GP - 40 reps    OP - 50 reps   CP - 50 reps                
40 Box jumps              GP - 20/16  (steps ok)  OP - 24/20 (step up ok)   CP - 24/20 (no steps)                                        
30 OH squats              GP - 105/65    OP - 115/75    CP - 125/85                          
20 Burpees                                             
10 dips                        GP - banded   OP - kipping   CP - strict                            

** abmat sit ups after each movement       GP - 15 reps,   OP - 20 reps,   CP - 25 reps