Wednesday 3/12/14

INTRO: 

A. Technique :  medball clean 

B. 10x 

5 strict knees to elbows

5 strict pull ups

C.  3 rounds for time of: 

 14 burpees

24 jumping lunges

34 KB Swings 

FITNESS : 

Α. Strict press  3x6 @75%

B.technique: OHS

Β.For time:

21-18-15-12-9-6-3

Box jumps 

Deadlift

pull ups

*your start every round with 20m Bear crawl

Performance :

A. Push press find your 1RM in 12 mins 

B.10rounds for time of: 

3Xclean @65/45kg

6XHSPU

9X kipping pull ups

24X Double unders