Tuesday December 29, 2015

Warm Up:
1 min triple under/double under practice
50 ft Bear crawl
15 seconds Static ring dip hold
10 strict HSPU's
10 good mornings
10 wall balls

Strength:
Clean Grip Pulls
3 @ 85% of clean 1rm
3 @ 95% of clean 1rm

Snatch Grip Pulls
3 @ 85% of snatch 1rm
3 @ 95% of snatch 1rm

Wod:
Tabata (8rds :20 work :10 rest)
- double unders
Rest 2 min
Inverse tabata (8rds :10 work :20 rest)
- Clean & jerk (185/125)(155/105)(105/75)
Rest 2 min
tabata (8rds :20 work :10 rest)
- row
Rest 2 minutes
Inverse tabata (8rds :10 work :20 rest)
- dips (banded)(box dips)