Monday, January 4, 2016

1/5/16


  • Warmup with Empty Bar

  • 3 rounds

  • 5 good mornings
  • 5 snatch grip behind the neck STRICT press
  • 5 OHS

  • A. Push Press 5-5-5-5-5

  • B. AMRAP ladder 12 minutes
  • 2,4,6,8,10... OHS (135/95)

  • 1,2,3,4,5...Bar Muscle Up / 2x C2B pullups

  • C. Core/skill: accumulate 3 minutes of hollow rock hold. Perform 20 UB double unders every break or practice them for 20 seconds during break before continuing hollow rock
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