161207

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Bear Crawl + Reverse Bear Crawl (30 sec each)

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec)

Complete. Zeus rope. 135 on top, 53# OH.

+

5 sets

10-12 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

30 sec Tripod Headstand Hold

10-15 sec Single Arm Wall-Facing HS Hold

Complete. 12 across. 15 secs.

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Snatch, build to a tough double TnG
245x2, 250x1
https://goo.gl/photos/koSCFuy5hcx3QghU6

B. Pause Clean Pull + Slow Pull Squat Clean, 1/75 sec for 8-10 sets **Pause 2 sec @ knee cap during deadlift, finish then lower back then for the squat clean take about 3 sec to pull to get above knee cap and speed up from there into the clean
245, 255, 265, 275, 275, 285, 285, 290, 295

C. Deadlift @ 60%, 20, 10, 10, rest 2-3 min b/w sets
Complete at 310.

+

12 min AMRAP

1st- 1 L-sit Rope Climb from seated, up and down + 3 Burpees

2nd- 10 Ring Dips + 5 CTB Pull-Ups
Complete 🙌

+

3 min AMRAP

5 Thrusters, 95#

5 Toes to Bar

5 Power Snatch, 95#

5 Burpees

4+0. Burner.