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12.4.15

3
Jan

12.4.15

Warm-up

5 Min Run/Row/Jump Rope

2 Rounds

10 Lateral Lunges

10 Leg Swings

10 Knee Drops

“Glute Activation Process”

Strength/Skill

Front Squat

Work up to 85%

then

complete 2 reps at 85% every 90 seconds for 6 sets

METCON

4 Rounds

20 Wall Balls

10 Plyo Push-ups

5 GTO 135/95

*Rest 1:1

Extra Work

gymnastic

15 Sec on / 15 Sec off

Pull-ups

T2B

Bar MU or C2B

Hanging L-Sit

olympic

Hang Snatch + Snatch: 1+1 in 5 sets find max for complex then 3 Singles from the floor @ Max for the complex

Snatch Pull from 3 in deficit: 4×2 @ 100%

Core

100 GHD Sit-ups

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