10.27.15

Fitness
A1.back squat @ 20X0 X 3 X 4; rest 30 seconds
A2.OA KB/DB row @ X020 X 5 ea X 4; rest 0 seconds
A3.lunge with rotation X 5 ea X 4; rest 60 seconds
B.EMOM for 10 sets
odd=10 second L-sit
even=15 second hollow plank

Performance
A.snatch X 3 X 3; rest as needed-drop all
B.low hang clean X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 10 X 1
D.AMRAP w/60 seconds rest b/t movements
-cals on AB in 2:00
-GTOH @ 95/65 in 2:00
-cals on rower in 2:00
-burpees over the bar in 2:00
*total score is total number of reps/cals.
** GTOH is any accepted clean and jerk variation