20 Oct 2016

Warm-up:

Lower body lift prep
Mobility

Lift:

Snatch or Overhead Squat

2 @ 72%
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

20 min AMRAP

Rx:  4  Chest-to-bar or toes-to-bar
       8  Ring dip
     12  Wall ball 20/14

Rx2:  4  Pull-up or knees-to-elbows
         8  Parallel bar dip
       12  Wall ball 20/14

Rx3: 4 Ring rows or hanging leg
        8 Bench dip
      12 Wall ball any weight