20 November 2016

Monday 21 Nov 16

11/21

Strength:

        10 min EMOM
                5 front squat @60%

          after that:

          5 min, every 30 seconds:
   5 power snatches (good honest power from the hip power snatches) @ 55%

WOD:

  12 min AMRAP
      30 DU
30’ Handstand walk (20 sec handstand hold)
10 deadlifts 225/155

Optional:

     3 RFT
20 wallballs 20/14

20 KBS 1.5/1 pood

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