Monday 12.7.15

December 7, 2015

Warm-up:  2 sets

10 shuttles

10 air squats

5 inch worm walkouts

10 cal row

 

Front Squat:

4 x 3 @ 85%

1 x 10 @ 65%

 

EMOM: 20 minutes

A:  Max Power Snatches in :30 seconds (Rx: 135/85)

B:  Max Hand Release Push ups in :30 seconds

C: Max Toes 2 bar in :30 seconds

D: Max Shoulder to overhead in :30 seconds (Rx: 135/85)

E: Rest minute (total rest should be :90 seconds)

 

Post Workout: 3 sets

25 ab mat sit-ups

30 russian twists

15 back ext (or) supermans

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