18 September 2015 18 September 2015
Friday 18 September 2015 '18 September 2015'

burn 21. Warm-up level 2
a. 3×15 Weighted hip extensions (hug plate)
b. 5 Rounds
5 Strict pull-ups
10 Empty bar OHS
2. Lift
Find 1RM snatch
3. Met-Con
AMRAP 16 Minutes
4 Rope climbs
8 Power snatch 155/105lbs
16 Box jump-overs 24/20″
4. Extra
Climb the ladder until you fail within the minute
Minute 1: 3 CTB pull-ups
Minute 2: 30 Double-unders
Minute 3: 6 CTB pull-ups
Minute 4: 30 Double-unders
Minute 5: 9 CTB pull-ups
Minute 6: 30 Double-unders
And so on…

1. Warm-up level 1
a. 3×15 hip extensions
b. 3 Rounds
5 Strict pull-ups
10 Empty bar OHS
2. Lift
Find 1RM snatch
3. Met-Con
AMRAP 16 Minutes
4 Rope climbs
8 Power snatch 115/75lbs
16 Box jump-overs 24/20″

1. Warm-up Base
3 Rounds
5 ring rows
10 goglet squats
2. Lift
Find 1RM snatch
3. Met-Con
AMRAP 16 Minutes
4 Rope climb walk ups
8 Power snatch 75/55lbs
16 Box step ups 24/20″

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