421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

160927

September 26, 2016

Part 1) Mobility / Dynamics

Part 2) Skill 10 min EMOM of

odd – Handstand holds for 30 seconds

Even – Jump rope for 45 seconds

Part 3) Strength – superset a and b

1a. Behind the neck strict press – 5×5 with a moderately heavy weight

1b. Pendlay row – 5×5 as heavy as you can safely go

2 – find a heavy 1 rep snatch for the day.

Part 4)MetCon 16.3

7 min AMRAP of – 10 snatches(75/55), 3 bar muscle ups (scaled is 5 jumping c2b pull ups)

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