THURSDAY 12.13.2018

THURSDAY 12.13.2018

STRONG

Warm-up

AIRBIKE

or Ski  Erg for 2 minutes

Warm-up

Walking Lunges 

Length of gym

MOBILITY

Deep Couch Stretch 

each leg 2X for 0:30

STRENGTH

Press in Split 

4 sets of 3 press in each split position

light weight for balance and form

Weightlifting

Clean pull + High pull from HHV + Power Clean + Squat Clean from HHV + Split Jerk 

yep, all that

warm up and build to heavy for the day, then:

EMOM for 5 rounds

METCON-BURN

Metcon

2 Rounds of:

1:00 ME Box Jumps 24/20
1:00 Rest
1:00 ME Double Unders
1:00 Rest

THEN-

2:00 ME Power Snatch 115/85

THEN-

2 Rounds of:

1:00 ME Box Jumps 24/20
1:00 Rest
1:00 ME Double Unders
1:00 Rest