Thursday 22, 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:

Banded shoulder stretch
PVC shoulder stretch
50 kips
10 pull ups strict

Strength:

Snatch Grip Deadlift
3-3-3-3-3 at 90%of 1 rep snatch

Snatch
5-5-5-5-5 at 75%

Metcon:

"Badger"

3x

30 Squat cleans 42.5/30kg
30 pull ups
800m run