Thursday 3, December 2015

 Warm up:

3x 30 second each move

Bend and twist
Jump rope
Air squat
PVC pass throughs

Skill:

3 minutes max effort strict CHIN ups

Strength:

Deadlifts

12-10-8 warm up

then

10-10-10 at 65% of your 1 rep max super set with

15 each round of straight leg deadlifts at 60/40kg

Metcon:

Happy Birthday SURI!!!!

12x

3 power cleans 70/50kg
2 front squats
4 box jumps 30/24in