Thursday, December 5, 2019

Friday 191206

Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP 
10 Banded Good Mornings 
2 Wall Walks 
10 RKBS
Strength:
A. Clean.
60x3
65x3
70x3 (2)
75x3 (2)

B. BTN Snatch grip push press.
3x3; hold each rep OH for 1-2 sec.

C. Barbell back rack Bulgarian split squat.
4x6/side


MetCon:
1K row
50 thusters, 45/35#$
30 CTB pull ups
rest 5:00
30 CTB pull ups
50 thrusters, 45/35#
1K row
Gymnastics
A1. Strict Hollow and Arch (bar) + Kip Swing x 5+5 x 3
A2. Crab Extensions x 10 x 3
B1. Seal Drag x 20m x 3 sets
B2. Hanging L-sit x max hold x 3 sets

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Saturday 200321

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