Monday, 112116

Am

A. Snatch balance x 2 + 3 ohs; build to max 

B. SqT clean x 2 + Jerk : 5 sets At 80% of max clean and jerks 

C. 15 min ::30/:30 bike 
Pm

A. Running clock 

AMRAP 2

5 thrusters 115/83

5/4 muscle ups 

Rest 2

AMRAP 4 

4 thrusters 135/93

5/4 muscle ups 

Rest 2

AMRAP 6 

10 thrusters 95/63

5/4 muscle ups 
B. Assistance Work 

1. single arm oh walk support. 60′ each arm x 4 sets 

2. Db sa row 6-8 reps x 4 sets 

3. L sit hold work 

4. 7-10 of scAp work