Monday, 19 Sep 16

1. Weightlifting EMOM x 9 (%s of 1RM Snatch) 1st min- 3 Power Snatch @ 70% 2nd min - 2 Power Snatch @ 75% 3rd min- 1 Power Snatch @ 80% 4th min - 3 Squat Snatch @ 70% 5th min- 2 Squat Snatch @ 75% 6th min- 1 Squat Snatch @ 80% 7th min- 3 OHS @ 70% 8th min- 2 OHS @ 75% 9th min- 1 OHS @ 80% 2. Metcon "Annie" 50-40-30-20-10 reps for time Double Unders Abmat Sit Ups 3. Gymnastics Tabata x 5 :25 on/ :35 off Muscle Ups Chest to Bar Pull Ups *Do the movement based on your skill level.

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