Friday 23, September 2016

Warm up:

Fish game
3x
10 pull up
10 push ups
10 back extensions

Skill/Stabilizer:

5x
30 second hollow hold
30 second toes to bar
30 second chin over bar
30 second knees to elbow

Strength:

Clean and jerk
Work p to a heavy single

Metcon:

3-6-9-12-15-18-21-18-15-12-9-6-3

KB swings 32/24kg
Wall balls 20/16lb
Box jumps 24 inch