Monday 10, Novemebr 2014

Warm up:

Ran with your coach including Bergner warm up

Skill:
Bar Muscle Up progression

Strength:

Beginner:

Snatch balance
*dip and drive 3x6

Hang snatch 5x3

Intermediate:

Snatch balance 3x6

Snatch 5x3

All:

Back squats 3x8 75-80% of you 1 RPM

Metcon:

There will be two workouts to choose from 4 days a week this week - one will be for those of you doing the 10,000 swings challenge, the other will be for those not :-)


5x
10 KB swings 24/16kg
 3 HSPU
15 KB swings
 3 HSPU
25 KB swings
3 HSPU
50 KB swings
*30-60 second rest if needed

20 minute time limit-if you want to complete it then get er done!

OR

5x
21 wall balls 20/16lbs
15 box jumps 24/20inch
9 pull ups