29
Dec
12.30.15
Warm-up
To Dance or not to Dance
Strength/Skill
N/A
METCON
40 double unders
80 Wall Balls
40 double unders
80 Russian kettlebell swings 70/53
40 double unders
80 Ab Mat Sit ups
40 double unders
Extra Work
olympic
Clean Pull + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of complex max
Deadlift: EMOM x 8 min: 5 TNG Reps @ 70% + ME Alt Pistols up to 45 sec of each minute
gymnastic
4 sets of 10 Candlestick rolls
5 sets of 10 alt. shoulder taps
Core
5 sets
12 alt. barbell sidebends
12 good mornings
12 inch worms, walking hands as far out as possible