12.3.2018

Monday

Skills and Drills:

3 RDS

2 Straight arm rope climb

Freestanding 10 shoulder touchs

10 strict ring dip

BB CYCLING:

Snatch

60% x1, 70% x1, 80% x1, 85% 3x1

Strength:

Front Squat

60% x2, 70% x2, 80% x2, 85% x2, 90% x1, 85% x2

Press 4x3

WOD:

30 calories on echo bike

20 Power clean (155/105)

40 Wallballs (20/14)

120 Double Unders

40 Wallballs (20/14)

20 Power clean (155/105)

30 calories on echo bike