Saturday 31/12/16
3 Rep Max Snatch Balance 5 x 15/12 Cals Air Bike Between Sets Then 10-8-6-4-2 – Overhead Squats @135/95lbs – Burpee-Bar Muscle
3 Rep Max Snatch Balance 5 x 15/12 Cals Air Bike Between Sets Then 10-8-6-4-2 – Overhead Squats @135/95lbs – Burpee-Bar Muscle
3 x 8 Stiff Legged Dead Lift 5 x 25 Push Ups Between Sets Then 3 Rounds – 15 Hang Power Cleans
10-10-10 Push Press 5 x 25 Hollow Rocks Between Sets Then 6 Rounds (20 Minute Time Cap) – 50 Double Unders –
5-5-5-5 Back Squat Accrue 30 Strict Chin Ups Between Sets Then 20 Minute AMRAP, In Teams Of 4 – 10 Back Squats
Choose 3 Skills To Work On: – 1 Must Be Upside Down – 1 Must Be Double Unders/Skipping If 50 Unbroken Double Unders Have Not
Work To A Heavy Power Snatch Then “Isabel” For Time – 30 Snatches @ 135/95lbs To Finish 2 x 1000m
3-3-2-2-1-1 Squat Clean 5 x 30/24 Cals Air Bike Between Sets Then 10-8-6-4-2 – Squat Cleans @ 165/115lbs – Muscle Ups