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