12.28.15

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Lateral Lunges

10 Leg Swings

30 Sec Frog Stretch

10 Air Squats

Strength/Skill

N/A

METCON

3 Rounds

12-9-6-3

Calorie Row

Thrusters 95/65

*Rest 2 Min between round

Extra Work

gymnastic:

4 min EMOM – 12 UB TTB

rest 1 min

4 min EMOM – 10 UB CTB

rest 1 min

4 min EMOM – 8 UB Bar MU

olympic:

Snatch: High Pull + Snatch: 1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of max for complex

Snatch Pull to explode + Snatch from below knee: 3×2+1 @ 100%

FS Clusters: 3.2.1 x 5 sets @ 75%, rest 10 sec between 3.2.1 and rest 90 sec between sets

Core

5 steady rounds without coming off

10 Sec. L-sit Hold with chin over bar

15 Sec. L-sit hold at bottom of PU

20 Sec. Hollow hold