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11.25.15

25
Nov

11.25.15

Warm-up

Coaches Choice

Strength/Skill

3×10 Ring Swings

3×10 Horizontal Hips

3×10 Strict Transitions

METCON

50 Double Unders

40 ab Mat Sit ups

30 Toes 2 Bar

20 KB Swings

10 DL 225/155

20 Kb Swings

30 Toes 2 Bar

40 Ab Mat Situps

50 Double Unders

Extra Work

gymnastic

8 Min AMRAP:

1 Muscle Up

1 Snatch 165/115

2 Muscle Ups

2 Snatches

3 Muscle Ups

3 Snatches

*Continue the rep scheme as far before time runs out.

olympic

Clean Pause at Knee x 2 sec + FS + Jerk: 1+1+1

*You have 5 sets to max build to max complex then 2 sets @ 85% of max for the complex

6 min EMOM:

5 Touch and Go Deadlift increase load each set + 3 max distance broad jumps

Core

150 Flutter Kicks

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