11/17/16

AM
A. Single Arm OH KB Lunge x 20 steps rest 1 minute bt arms x 3 sets (per arm)
*you should do 3x20 holding with R arm, and 3x20 holding with left arm*
44# kb

B. Snatch Cluster 1.1 x 5 rest 30 seocnds rest 2 minutes @ 88-90%
Did 3 sets at 115#, then stopped and just worked on snatch @ light weight

C. EMOM x 10 - :30 Seconds Handstand Walk. Done

PM
Ring Dips
10 x 5 rest as needed bt sets
3:33 (last two sets were both 3-1-1)
+
EMOM x 24
minute 1 - 5 Power Clean (singles) @ 80% + 20 DUs. 145#
minute 2 - 10 Burpees + 5 Chest 2 Bar Pull-Ups
minute 3 - 20 KB Swings 35#
Done.