Tuesday 2, October 2012

Skill:

5x8 HSPU - hold the top for 5 seconds
4x12 ring dips
5x10 clapping push ups

Strength:

Power clean
2-2-2-2-2-2-2-2 @ 90%

Metcon:

30-20-10 with 75 double unders between each round of movements

Burpee pull ups
Toes 2 bar
OH walking lunges 20/15kg - total reps between both legs

so, just in case 30 of all three movements, then 75 double unders, then 20 of all three with 75, and so on.