August 18, 2016

A. Skill work
Development
EMOM 16
Min 1 - 3-5 wall walks
Min 2 - 4 power cleans
Min 3 - 30 double unders
Min 4 - 8 kb snatch

Fitness
EMOM 16
Min 1 - 8-10 handstand push ups
Min 2 - 5 power cleans @ 65%
Min 3 - 40 double unders
Min 4 - 14 kb snatch

Performance
EMOM 16
Min 1 - 6-8 deficit handstand push ups
Min 2 - 3 power cleans @ 85%
Min 3 - 50 double unders
Min 4 - 10 alt kb snatch

Rest 3:00

B. 19:00-25:00 (6 min)
Establish 3 RM thruster

C. 25:00-33:00
AMRAP 8
15 burpees
20 wall balls