12.29.15

Warm-up

Coaches Choice

Strength/Skill

12 Min EMOM

10 Close Grip Bench Press

10 Bicep Curls

10 Skull Crushers

METCON

AMRAP in 10 min:

2 Pullups

2 HSPU

2 Burpees

4,4,4

6,6,6

etc until timecap

Extra Work

gymnastic

5 sets

2 Strict HSPU + 6-10 kipping HSPU

olympic

Pressing Snatch Balance: 4×4 @ 40-50%

Blocks Above Knee: Snatch + OHS: 6+1 @ 60%, 5+1 @ 70%, 4+1 @ 75%, 3+1 @ 80%, 3×2+1 @ 85%

FS: 6 @ 60%, 5 @ 70%, 4 @ 80%, 3 @ 83%, 4×3 @ 86%

Snatch Pull + Hang Snatch Pull from Below the Knee: 4×1+1 @ 100%

Core

4 rounds

20 GHD situps to parallel

10 Full GHD situps

10 arch rocks