Tuesday 27 November

Run 400m
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 / 3 x Reverse Muscle Up

Snatch -
1x3@50,
1x3@60,
1x2 @ 70%

Strength:
OMEM for 10 mins:
1 x Snatch @80% 1rm
Wod:
3 Rounds - 1 min on each station rest 1 minute after gasser
Burpees
GHD/Abmat
Shoulder Touches
1 x Gasser (5-10-15-20)