11/22/16

Strength

Hang power snatch

4x3

Metcon

EMOMx12

Even: 8 hang power snatch 75/55

Odd: 8 burpee over the bar

Accessory

a1) 3x12 banded face pull

a2) 3x10 bottoms up kb press

b1) 3x12 alternating dumb bell hammer curl

b2) 3x20 single arm band tricep ext