13
Dec
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