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1.12.16

11
Jan

1.12.16

Warm-up

Lets get that Back Squat ready with some……

Strength/Skill

Find your 10 RM Back Squat

METCON

2 Rounds

7 Min AMRAP

50 Double Unders

250 m Row

10 Bar over Burpees Burpees

5 C2B

*Rest 3 Minutes between rounds

Extra Work

gymnastic

8 min. EMOM – w/ feet on box

E- 5 Strict Ring Rows (fully retract scapulas)

O- 5 Strict RIng Dips (stay hollow)

olympic

Snatch Push Press: 70/5, 80/4, 85/3, 90/2, 95/1

Blocks Below Knee: Snatch HIGH Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 83/2*4 sets

C) FS: 60/2, 70/2, 80/2, 83/2, 86/2, 89/2*3 sets

D) Snatch Pull to knee + 4 sec return to floor: 95/3*4 sets

Core

75 Evil Wheels

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