Tuesday 20 November

Warm Up:
Run 400m
3rds
Hang 45secs
45sec hold chin above the bar
10 x Pull Ups (as high as possible without performing a MU)
1 x 3 position Negative or 3 x Reverse Muscle Up

Strength:

OMEM for 10mins
2 x Full Snatch@75%

Wod:
3rds
Row 500m
21 x T2B
12 x Power Snatch (50/35)