20
Dec
12.21.15
Warm-up
5 Min Run/Row/Bike
3 Rounds
10 Air Squats
10 Lateral Lunges
10 Shoulder dislocates
Strength/Skill
FS: Work up to 90% (take 85% of your 1RM Back Squat) anyway then complete 1 rep every 45 sec x 6 sets
METCON
12 Min AMRAP
2 Power Snatches
2 Burpees
2 T2B
4
4
4
*Increase by 2 each round
Extra Work
gymnastic
10 min EMOM
even: 5-10 ring Pushups
odd: 5 ring rows+2 sec hold at top of each
olympic
Low Hang Snatch Pull (below knee) + Low Hang Snatch: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex
Snatch Pull from 3in deficit: 3×2 100%
Core
4 x 30 GHD Sit-ups