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

*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