7
Dec
12.8.15
Warm-up
5 Min Run/Row/Bike
2 rounds
Inch Worm (length of the gym)
10 Kip Swings
Bear Crawl (length of the gym)
5 Thrusters
Strength/Skill
16 Min EMOM
Min 1: 10 Diamond Push-ups
Min 2: 10 KB Pull-Overs
Min 3: 10 Weighted Pull-ups
Min 4: 15 Sec Bottom Ring Dip Holds
METCON
AMRAP 18:
5 Thrusters 95/65
7 Pull-ups
9 Burpee Over Bar
Extra Work
gymnastic
15-12-9-6-3
Bar Muscle Up
Deadlift 225/155
olympic
Hang Snatch (mid-thigh) – 5×3 @ 65%
Halting Snatch Deadlift – 3×3 @ 80%
Overhead Squat – 5×3 @ 65%
Jerk behind the neck – 5×3 @ 70%
Push Press – 4×5 @ 75%
Jerk dip squat – 3×5 @ 80%
Core
4×12 Strict T2B