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11.30.15

30
Nov

11.30.15

Warm-up

500m Row

Hip Flow

2 Rounds

10 Squat Jumps

10 Lateral Lunges

10 Banded Good Mornings

Strength/Skill

Back Squat – Every 2 Minutes

75% x 3

85% x 1

80% x 3

90% x 1

85% x 3

95% x 1

METCON

Conditioning

4 AMRAP

15 Pullups

15 Box Step ups 20″ 45/25

(rest 3 minutes)

4 AMRAP

15 Sumo Deadlift High Pull 75/55#

10 Burpees

(rest 3 minutes)

4 AMRAP

15 KB Swing 53/35

30 Double Unders

Extra Work

gymnastic

5×10 “Kipping Pull Up”

5×10 Butterfly Pull Up

5×10 Alternating Strict/Kipping Ring Dip

*For All sets work to a maximal set with perfect form. If thats 10 great, if its 6 before form breaks, use that for all sets

olympic

Snatch Pull + Snatch + OHS (3 sec pause): 2+1+1: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max

Snatch RDL: 4×4 100%

Core

4 Rounds

12 evil wheels

12 Back Extensions

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