Thursday 4/12/14

INTRO :

A. WARM UP
B. TECHNIQUE : SHPDL WITH KB

C. 4 ROUNDS FOR TIME:
250M RUN
21 SDLHP WITH KB
15 PUSH UPS
9 BOX JUMPS

C. 5X
HOLLOW ROCKS X10
BACK EXTENSIONS X15

FITNESS:
A. EMOM 12MINS
1 CLEAN + 1 FRONT SQUAT @75%

B. 3x
20" facing wall handstand hold
10TTB strict
Max X push ups

C. 12mins AMRAP OF:
2WALL CLIMB
4 KIPPING PULL UPS
6 BURPEES
8 THRUSTERS @40/30KG

D. WORK A WEAKNESS 5-10MINS

PERFORMANCE:

A. EMOM 10MINS
3 X BACK SQUAT @80%

B. EMOM 12MINS :
1 POWER snatch + hang snatch + 2OHS @70%

C. Diane for time:
21-15-9
DEADLIFT @100/70KG As rxed(you can scale)
HSPU

D. 5SETS OF:
STRICT PULL UPS X 6
DU UNBROKEN X MAX