Tuesday 5, February 2013

Skill:

Ring dips

Advanced - 4x10 no band no breaks
Intermediate - 3xME no band
Beginner - 3xME with a band

Strength:

Snatch:

3-3-3-3-3
or
1-1-1-1-1-1-1

Stabilizer:

1 pass gym length butt walkers

Metcon:

15 thrusters 60/40kg
200m run
20 thrusters 42.5/30kg
400m run
30 thrusters 30/20kg
800m run

Thanks Derek!