Monday 16/12/13

Skill: Snatch

MetCon:

60 seconds

45 seconds

30 seconds

15 seconds

Push ups

Sit ups

Wall Ball (10/8)

Burpees

Tuesday 17/12/13

Skill: Rope Climb

Strength: HBBS

6,5,4,3 @ 75%

MetCon: AMRAP 8 mins

Sandbag GTS x 16

Box Jump x 8 (24/20)

Skill: Kip

Strength: SGDL 4×6

MetCon: 5 Rounds for time

STOH x 6 (60/50)

Pull up x 6

DU x 20

Skill: MU

MetCon: AMRAP 12 min

Farmers Carry x 20m (BW)

Goblet Squat x 15 (24/16)

Farmers Carry x 20m (BW)

Swing x 15 (24/16)

Skill: Frog Stance

Strength: OHP

2,2,1,1,1 @ 90%

MetCon: EMOM x 24 (Alternate)

Dead Lift x 6 (120/100)

KB Snatch x 12 (Alternate Arm) (20/16)

Sit-up x 12