[Monday] 11.28.16 Lunch Strength + PM Metcon "Light DT"

Lunch
[A] Warm-up

[B] 8 min EMOM
Back Squat @ 70% (#235) x 3

[C] Pull-ups 4x4 7:0:0:0
Super set with 5 plyo push-ups

[D] Knee tucks holds 
3 x :30 seconds

[E] Back Extension
3x15 (#25)

[F] Dips 3:0:0:0
4x5

PM
[A] Warm-up

[B] E2 mins x 8 mins: Snatch Grips Sodds x 4 reps
45, 65, 65, 85

[C] E4 mins x 12 mins: Muscle Snatch x 10 reps
95, 95, 115, 

[D] E4 mins x 12 mins: Back Squats x 10 reps
155, 175, 195

[E] 5 min AMRAP "DT" (#95)
12 Deadlifts
9 Hang Cleans
6 S2OH

6+10