Monday, December 10 2012

Strength

1) 5-3-1 Snatch - week 3

2) 3 Position Snatch - 3 x 1 rep
* high hang, knees, floor


Gymnastics

1) Strict Ring Dips (at the top of each dip hold for 3 seconds) - 5 x 7 reps

2) Strict False Grip Pull ups - 5 x 10 reps


Met-Con

2 Rounds for time:
50 Pull ups
75 Sit ups
50 Overhead Squats - 75/55 lbs
75 Double Unders