Thursday, January 2, 2014

Friday 27, December 2013

Skill:

OK so I just didn't plan anything and I am out of town so again today is a free skill day for you all!

Strength:

Front squats

3x pause front squats work to a max of three and then perform 2 more sets at that weight

Snatch

Work to a max for the day then drop 10kg and perform

1-1-1-1-1

Stabilizer:

50 GHD sit ups

Metcon:

3x

1 minute at each movement

Jumping squats 20/15kg
KB swings 32/24kg
SDHP 42.5/30kg
OH walking lunges 20/10kg
Then at the end of the three rounds you have an 800m run

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