28
Dec
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