12.12.16

Deload week. Don't go heavier than posted percantages. Follow rest times exactly. After this week Open training will officially begin. :)

 

BB CYCLING

 

EMOM for 10:00-

2 Snatches from the High Hang

(mid thigh)

80% of max double

 

Strength/GST:

1a) 4X8 Strict Pullups – rest 2:00

 

1b) 4X3 BTN Push Jerks + 2 OHS

@80% of max for the complex

– rest 2:00

 

Metcon:

15:00 AMRAP of:

 

Row 30 Cals

30 Wall Balls 20/14#

15 TTB