Wednesday 7.27.16

FOUNDATIONS
A. 15 minutes to practice rope climbs
B. 14 min AMRAP:
5 supinated grip pull ups
10 wall balls (20/14#)
40 single unders

GPP
A. 15 minutes to practice rope climbs
or
weighted pull ups 1-1-1-1-1-1-1
B. 14 min AMRAP:
1 rope climb
10 wall balls (20/14#)
20 double unders

COMPETITION EXTRA
A. Every 90 seconds for 10 minutes: snatch balance x 3 reps
B. Every 90 seconds for 10 minutes: hang snatch x 2 reps
C. Every 2 minutes for 20 minutes: snatch 1 rep x 80-85%