27
Dec
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