12 Sep 16

A. E2M14M - Snatch grip push press x 2 + Heaving snatch balance x 3 w/ 5 sec hold in the bottom on last rep @80%

B. EMOM10 - Hang Snatch + snatch @80%

C. 4 sets - Snatch pull w/ 3 sec. negative x 4(focus on perfect position)

D. 5 sets - Back Squat x6 @3111

E. 4 sets

250m row

15 wallball 11'/10'

10 ring dip

5 hspu

3 mu 

rest 90sec