12.14.15

Warm-up

500m Row/400m Run

2 Rounds

10 Air Squats

10 Leg Swings

10 Cossack Squats

30 Sec Couch Stretch

30 Sec Butterfly Stretch

Strength/Skill

Back Squat

3×5 @ 75%

METCON

10 Rounds

20 Double Unders

10 KB Swing 53/35

5 Burpees

Extra Work

gymnastic

HS Walk Practice

olympic

Snatch 3 Position Pull (1in off floor, knee, explode) + Snatch from floor: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex

Snatch Pull to knee, pause x2 sec at knee: 3×2 @ 105%

Core

2 Min TABATA Hollow rock

3 Min TABATA Scissor Kicks

2 Min TABATA Hollow Rock