10/25/16

Metcon (Total Reps)
“Rx 4
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)
“Scaled”
Power Snatch,45/35
Burpees
Gymnastics Conditioning 
Ninjas:  EMOMx7: 12 unbroken kipping HSPU
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU or Scale to box hspu

 

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