A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm

The focus on these is moving quickly. Turn over fast, and pull yourself under the bar.

B) CF Metcon

A) CF Metcon

B) Take about 10 minutes of practice and record you longest unbroken hs

walk in feet.

Metcon: Teams 2

8 min amrap

15m/12f AB cal

Teammate does max burpees (score burpees) Switch every 15/12 cal

Rest 3 min

8 min amrap

20m/16f row cal

It's game time!

Metcon: 20:16 minute AMRAP with a partner (because no one should have to go through 2016 alone) Broken up however you want, just like your life.

20 Bar facing burpees

16 Thrusters (95/65)

A) CF Metcon

B) 750m recover row @ 75% effort (take about as long as your best 1k time would take you)

A) Oly: Power Snatch Heavy Single

B) Metcon: 12min EMOM

Min 1 – 5 Power Snatch @ (155/100) or 75% of 1rm ps

Min 2 – 14/11 cal Row

Min 3 – 15 Sit ups

Score: PS weight, metcon rds completed, weight used in notes.

Skill: Take 20 min to find

Back Squat 5 rm

WOD: Baseline Retest (for time)

Buy in: Row 250m

Then 2 rounds

10 pushups

10 box jumps 20/16

10 ball slams 20/14

10 wall balls

A) CF S-WOD – find a heavy single power snatch

B) CF Metcon

C) 4 sets max strict pull ups

D) 4 sets max strict toes to bar