141212 Пятница

1.  Snatch 

5 x 1, across off blocks at the knees.

70/75/80/85/90

2.  Front Squat

10 x 1 across, OTM
110/115/120/125/130/135/140/145/150/155)))

3.  30-25-20-15-10-5 rep for time of:

Wall Balls, 20/14

Burpees
11:32

4.  Goat Training

Pick two of the following, base on greatest weakness...

A.  Box Jumps

For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders

For time:  10 x 20 unbroken reps

C.  Rowing

For time:  3 x 500m, OT3M

C.  Running

For time:  4 x 400m, OT3M

D.  Strength

Deadlift 3-10-10