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12.22.15

21
Dec

12.22.15

Warm-up

Coaches Choice

Strength/Skill

15 Min EMOM

Min 1 – 10 KB Pull-Overs

Min 2 – 10 KB Bicep Curls

Min 3 –  8 Strict Pull-ups (weighted if possible)

METCON

4 Rounds

15 Cal Row

10 Power Cleans 135/95

10 Box Over Jumps 24/20

Extra Work

gymnastic

4 sets of the following

– 3 Ring Kip Swings only

– 3 Ring Kip + pull to hip

– 3 Ring L-sit pullups

Then

12 min. every 2 min. – 2-5 Strict MU + 3-5 Dips (as able)

olympic

1) Snatch Balance: 10 rounds – Every 90 seconds, perform:

-1x Drop snatch + 1x snatch balance (Work up to a max for the day. When you hit failure in the drop snatch, re-rack the bar and continue with 1x snatch balance for the remainder of the rounds to establish a max).

2) Halting snatch + snatch: 10 rounds – Every 2 minutes, perform:

-1x halting snatch + 1x snatch (Work up to a max for the day)

*For the halting snatch, pause at 2-3 seconds at the launch/hang position (1″ above the knees). Treat both reps as singles and touch and go is not permitted.

3 rounds, not timed:

15 x medball GHD sit ups (AHAP)

10 x barbell back extensions (AHAP)

Core

100 Evil Wheels

*Break up as little as possible

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