6
Dec
12.7.15
Warm-up
Coaches Choice
Strength/Skill
Back Squat- every two minutes
2 sets: 4 x 70% @ 42X1
3 sets: 3 x 75% @ 31X1
1 set: 2 x 80% (no tempo)
METCON
10 Min AMRAP:
40 Double Unders
15 Ring Dips
5 Ground to Overhead 185/135
Extra Work
gymnastic
5×10 Strict HSPU
*open standard
20 Box Circles
olympic
5 Min EMOM: 5 Sotts Press AHAP
B) Snatch 7 min EMOM 1 Rep @ 85%
C) Clean and Jerk 6 Min EMOM 1 reps @ 85%
Core
4×20 Weighted Sit-ups