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12.1.15

30
Nov

12.1.15

Warm-up

5 Rounds

5 Kip Swings

10 Sec. HS hold

5 Kipping pullups as high as possible

*no Butterfly, focus on kip

3 Pike Press

Strength/Skill

20 Min EMOM

Minute 1: 5 Dips AHAP

Minute 2: 10 Ring Rows AHAP

Minute 3: 20-30 sec Ring Support

*Can break the 20-30 seconds up anyway possible but must have all 20-30 seconds done in the minute

Minute 4: Barbell Bicep Curls

METCON

16 Min AMRAP

40 Double Unders

20 Box Jumps 24/20

10 DL 185/105

5 HSPU

Extra Work

gymnastic

3 x ME C2B Pullups (rest 3 minutes)

olympic

Power Clean + Power Jerk + Jerk Grip OHS: 3×1+1+2 @ 70% (based off jerk max)

Jerk: 2 @ 60%, 2 @ 70%, 2 @ 75%,2 @  80%, 1 @ 85, 1 @ 90%, 1 @ 90%

Front Rack Hold: 3 x 25 sec Hold @ 120%

Clean Pull: 3×1 @ 100%

Dead Stop Front Squats: 3×2 @ 100% of Clean

Core

3×10 Strict Leg Raises

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