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1.11.16

10
Jan

1.11.16

Warm-up

5 Min Run/Row/Bike/Jump Rope

2 Rounds

10 Good Mornings

10 Med Ball Cleans

10 Kip Swings

10 Pike Press

5 Minutes to “Roll Out”

Strength/Skill

N/A

METCON

8 Rounds

8 DL 185/135

8 T2B

8 HSPU

Extra Work

gymnastic

7 Min AMRAP

ME MU

* If you don’t have a MU yet spend this time to work on your MU

olympic

Power Snatch + Hang Snatch: 1+1: In 5 sets find max for complex then 3 power snatch @ 90% of max for the complex

Snatch Pull: 4×2 @ 100%

Core

50 GHD AFAP… Rest 2 Min and then repeat

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