28.12.15

A. Warm up 10 min

Cross over symmetry, Muscle Clean +Front Squat  + Hip Mobility

B. Olympic Weight Lifting

Clean (Wave Loading)

1set @60% - 5 reps
2set @70% - 3 reps
3set @75%-  2 reps
4 set @80% - 2 reps
5 set @85%- 2 reps
6 set @75%- 3 reps
7 set @ 80%- 3 reps
8 set @ 85%- 2 rep

*Between Reps Rest 15 sec

C. Strength

1. 3 sets x 3 reps of Heavy Front Pause Squats (3 sec at bottom)
2. 3 sets x 3 Heavy Pull ups

*Rest As needed between sets

D. Gymnastics metcon

For Time

Complex

2 sets (Rest 2 min between sets)

10 Chest to bar
10 Pull ups
10 Bar Muscle ups (Jumping Muscle ups for women)
10 Dips on Bar

Scale Version 8 reps or 6 reps on second sets


E. Conditioning

Amrap 12 min

Row 1000mt row

Remaining time amrap

10 Hang Power Clean @ 70%
25 Wall Balls


D. Core Training

3 sets of Ghd sit ups 10-15 reps
3 sets of weighted Hyperextensions 8 reps
Finish with Crossover symmetry