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12.15.15

14
Dec

12.15.15

Warm-up

4 Rounds

5 Kip Swings

3 Burpees

1 Wall Walk

Strength/Skill

12 Min EMOM

8 Ring Pull-ups

*Try to get thumbs to Armpits and maintaining Hollow Position

10 Strict Dips AHAP

10 Hollow Rocks

METCON

10 Min AMRAP

Abmat Situps

2-4-6-8-10-12-14-16-18-20

Power Clean 135/95

1-2-3-4-5-6-7-8-9-10

*If Completed, repeat pattern with 155/110#

Extra Work

gymnastic

5 Rounds For Reps:

3:00 AMRAP

7 Box Jump 24/20″

5 Thruster 95/65

3 Muscle Ups

Rest 1:00

olympic

3 position snatch: one from high hang, 1 from mid hang, 1 from floor. 60%x1+1+1, (70%x1+1+1, 75%x1+1+1, 80%x1+1+) x 2 sets

Snatch pulls: work up to 2×3 @ 95%, 3 @ 100%

Snatch push press+overhead squat+sotts presses: 5 x 1+1+3

Good mornings to a 45 degree angle: 3 x 10 AHAP

100 Ab mat sit-ups

Core

4×20 Side Plank Sit-ups

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