Thursday 5, December 2013

Skill:

Snatch press
3x10

Strength:

Deadlifts

7 mins to find your 3 rep max

OHS

10 mins to find your 3 rep max

Stabilizer:

Good mornings
3x10
add a little weight

Metcon:

3x
4 min AMRAP

20 wall balls 20/16lb
200m SPRINT

Rest 1 minute between the above three rounds

then after 1 minute rest on final AMRAP

3x
20 weighted v-ups
20 weighted v-twist
20 weighted sit ups
AHAP