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