Monday 19, December 2016

Warm up:

5 minute row and or ride
2x
Down and Back
Waiter carry lift 10 e/s
Broad jump
High knees

Skill:

Kips - just kips on the bar 100 reps

Strength:

Power Cleans
3-3-3-3-3 at 75%

Metcon:

HERO WEEK

"DT"

5x

12 Deadlifts
9 Hang cleans
6 Push jerk
70/50kg