Tuesday 1, March 2016

Warm up:

10 min AMRAP

Same as Monday remember this is a warm up focus on mobility, form and technique while getting the body ready to go

Skill:

This week will be a full week of Handstand push ups - 10 minutes

Strength:

Strict Press

7-7-7-7-7

at last weeks weight BUT ADD 2.5kg to this week

Metcon:

Going to try this again this week, had it scheduled for last Friday, but we have the Open upon us now :-)

"Prison Rules"

Thanks to the guys at RX Ropes for telling me about this little diddy

16 rounds at 15 seconds each = 4 minutes total for three movements, or rounds with a 1 minuite rest between "full rounds" or movements equals a total time of 14 minutes

Round 1 of 3

16 rounds at 15 seconds, every 15 seconds you complete

3 power snatch 42.5/30kg

Rest 1 minute

16 rounds at 15 seconds, every 15 seconds you complete

3 clean and jerks 42.5/30kg

Rest 1 minute

16 rounds at 15 seconds, every 15 seconds you complete

3 thrusters 42.5/30kg