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1.19.16

18
Jan

1.19.16

Warm-up

Fun time

Strength/Skill

Back Squat

5 Min EMOM 3 Reps @ 75%

METCON

3 Minute Max Calorie Row

1 Minute Rest

3 Minute Max Reps Cluster

1 Minute Rest

3 Minute Max Calorie Row

Level 3: 155/105

Level 2: 95/65

Level 1: 55/35

Extra Work

gymnastic

For Time, Must Be Completed In Order:

30 Strict Pullups

50 Kipping Pullups

30 C2B Pullups

olympic

Snatch Balance: 5×3 up to heavy triple

Blocks Below Knee: Snatch + 3 sec pause OHS: 60/3, 70/3, 75/2, 80/2, 85/1, 88/1, 85/2, 88/1, 91/1

FS: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1, 85/3*3 sets

Snatch Pull, pause at knee: 100/2*4 sets

Core

4×15 Evil Wheels

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