3 February 2016 3 February 2016
Wednesday 3 February 2016 '3 February 2016'

12573702_10205882608524455_9019523913189946165_nWarm up (coaches choice)

1. Strength
EOMOM for 10 minutes (5 rounds)
6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 3.

2. Primer
3 Rounds
5 Hang squat snatch 95/65lbs 75/55 45/35
100m run
15 Pull-ups / 10 pullup / 10 ring rows

3. Met-Con
AMRAP 20 minutes
20 Calorie row
15 Alternating pistols / air squats
10 Toes to bar / knee ups / abmat situps

4. Extra
3 Rounds
40 Wallballs 20/14lbs
20 OH walking lunge steps 135/95lbs
10 Muscle-ups
Rest 2 minutes

Then, depending on your weaknesses, choose ONE of the following:

5a.
2 Rounds
Run 1 mile
Rest 5-10 minutes

5b. Partner Gymnastics
AMRAP 10 minutes – one person working at a time
Unbroken sets of 7 HSPU
All sets must be 7 reps. You do not have to alternate if one athlete needs an extra break and the other athlete can hit back to back sets.

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