Thursday, December 20, 2018

Weightlifting
 Behind neck jerk + jerk (12 min. to find max Behind neck jerk + jerk )
 Behind neck jerk + jerk
Weightlifting
Front Squat (FS: 11 min. EMOM - 2 smooth FS)
Gymnastics
Hollow arch MU kips +MU + dips (8 sets -2 Hollow arch MU kips + 2-4 MU + 2 dips)
Hollow arch MU kips +MU + dips
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min. AMRAP

-21 UB wall balls (20/14)
-15 pullups
-9 Burpee Box overs

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