Monday December 12th

161212
Warm-up/5Min AMRAP
10 KB/DB Press (5R/5L)
10 Jump Squats
10 Supermans
10 Hollow Rocks
Strength
Strict Press 5×1
Push Press 5×3
Push Jerk 5×5
Based off 60-65% of 1RM for each movement
Shoulder to Overhead 1×8 +5lbs
Skill Development

Reverse Tabata-L Holds
Metcon-15Min Cap
10-9-8-7-6-5-4-3-2-1
Power Clean 135/95
1-2-3-4-5-6-7-8-9-10
Bar Facing Burpees
 
 
 

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