Wednesday 14, October 2015

Warm up:

2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups

Stabilizer:

100 KB sit ups

Skill:

5 minute 3rd world squat
5 minute pistol squats

Strength:

High Hang Cleans

3-3-3-3-3

Chest ups
Bend only the knees
Fast elbows

Front squat

3-3-3-3-3

Metcon:

5x

12 pull ups
15 push ups
18 ring dips