Thursday 21/12/16

AM
6x400m Run on Woodrunner
2’R

PM

EMOMx8
AMRAP :15 Power Snatches 185/135 = 7/5 (thumb tore)
AMRAP :25 Hang Power Cleans, 185/135 = 16/12
AMRAP :15 Power Jerks, 185/135 = 8/9
AMRAP :25 Front Squats, 185/135 = 11/12

2. Gymnastics Pushing
10×2 max deficit strict HSPU = 9.5 inches all sets

3. Conditioning
3 RFT:
5 Deads, 405/275
30 Kipping HSPU = 14.22

4. Strength Accessory
A. 2×6 Bulgarian Split Squats = 18’s (DB’s)
B. 2×20 RDL = 60/60 sn grip

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Thursday 21/12/16

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