Monday 4, January 2016

Warm up:

2 minutes row
2 minutes burpee
2 minutes OHS
2 minutes lunge stretch

Skill:

Day 1 pull up
*shot for 1 to 2 more reps than last week

Strength:

Max effort
Front squats

3 rep max

Metcon:

15-12-9
Power cleans
Front squats
Push jerk
50 double unders between rounds

80/60kg
70/50kg
60/40kg