Every 1:30 for 9:00 (7 total sets)-

1 Power Clean & Push Jerk – begin around 75% of max PC&PJ and work to a max single for the day

EMOM for 10:00-

Snatch from the High Hang (mid thigh)

*Begin between 50-60% of max Snatch, and work to a max single for the day.

40 yd dashes - rolling - on turf - 5.7, 5.3, 5.12, 5.00, 4.97, 4.84, 4.84, 4.83, 4.81, 4.84

6 rounds:
20 second hollow hold
20 second plank
20 second back extension
60 second rest

Watch the Video - if you lose form then take the easier scaled down option

LUNES 28 de Diciembre de 2015
Warm Up: Run & Move + EMOM 5': 12 Ktb Swing + 12 Air Squat Jump.
Skills: Back Squat 3x3 + Shoulder Press 3x3.
WOD: 4 x AMRAP 4' + REST 1':
- A) 10 Back Squat 50/30 + 10 Toes To Bar.
- B) 10 Push Press 50/30 + 10 Burpees.
- C) 10 Front Lunges 50/30 + 10 Ring Dips.
- D) 20 Wall Ball + 10 Cal Row.
REST: Estiramientos

Back squat 3x3

Shoulder Press 3x3

Focus: 4 Rounds
- Max Dead Hang Pull Ups (pick a resistance that allows at least 5 per round or add weight if able to get 10 or more each round)
- Rest 90 Secs
- Max Strict Ring Dips (pick a resistance that allows at least 5 per round or add weight if able to get 10 or more each round)
- Rest 90 Secs

Metcon: 14 Minute AMRAP
- 200M Run
- 7 Pull Ups (L3 C2B, L2 Regular, L1 Bands or Ring Rows)
- 7 S2O (L3 115/75, L2 95/65, L3 75/55 or Use DB Push Press)
- 7 Burpees over bar

Score = Rounds + Rep

WOD
12 min AMRAP:
- 1 x köysi
- 12 x Swing
- 250m soutu

#MetCon | 5 rounds for time of:

• 10 pike push-ups
• 40 flutter kicks
• 10 double unders/50 single unders