Thursday 24/12/15
Warm Up: 15:00 Burgener’s Clean Warm Up Push Jerk Practice Barbell Cycling Set 1 (10 Reps) 10 C&J with three position descent Set 2 (10 Reps)
Warm Up: 15:00 Burgener’s Clean Warm Up Push Jerk Practice Barbell Cycling Set 1 (10 Reps) 10 C&J with three position descent Set 2 (10 Reps)
Alternating Tabata 8:00 Arch Rocks Hollow Rocks 3 Rounds for total reps: Weighted Chin-ups 12 kg Scale to 3×5 eccentric chin-ups -Rest as needed- 5
Skill: HSPU For total reps: 1:30 HSPU 1:00 rest 1:00 HSPU 1:00 rest 0:30 HSPU 3 Rounds: (:10/:15/:20) L-Sit :50 Rest For Max Effort: In
“Three Wise Men” Three 4-Minute AMRAPs in 16 minutes “Jeremy” As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes 5 Hang Squat Snatch
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