21 December 2015 21 December 2015
Monday 21 December 2015 '21 December 2015'

12183889_10206296889846634_1278779232808542528_o1. Warm-up level 2
a. GHD sit-ups 1×15 then 3×12 with 20/14lbs med ball
b. 3 rounds
15 Empty bar OHS
15 Pull-ups

2. Strength
Find your new 5RM back squat
This is it, last chance to test it. Go big or go home.

3. Met-Con
3 Rounds
10 Power snatch 115/75lbs
10 OHS 115/75lbs
10 Sumo DLHP 115/75lbs
10 Bar facing burpees

Extra, depending on your weaknesses, choose ONE of the

4.
10 Rounds
Row 500/400m
Rest 1 minute

5a. Interval Work
5 Rounds
50ft unbroken barbell zercher carry AHAP
15 Lateral bar burpees
50ft unbroken barbell zercher carry AHAP
Rest 90 seconds
Our sport asks for some weird movements from time to time. It’s important to test and comprehend them all.

5b. Accessory
21-18-15-12-9
CTB pull-ups
Run 100m between sets

1. Warm-up level 1
a. GHD sit-ups 4×15
b. 3 rounds
15 Empty bar OHS
10 Pull-ups

2. Strength
Find your new 5RM back squat
This is it, last chance to test it. Go big or go home.

3. Met-Con
3 Rounds
10 Power snatch 95/65lbs
10 OHS 95/65lbs
10 Sumo DLHP 95/65lbs
10 Bar facing burpees

1. Warm-up Base
3 rounds
15 Empty bar OHS
10 Pull-ups

2. Strength
Find your new 5RM back squat
This is it, last chance to test it. Go big or go home.

3. Met-Con
3 Rounds
10 Power snatch 75/55lbs
10 OHS 75/55lbs
10 Sumo DLHP 75/55lbs
10 burpees

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