10/20

Warm Up
3 rounds
15 OHS
12 KBS
9 empty bar good mornings

spend 15 minutes mobilizing areas you feel restricted in.

Strength
3 RM Over Head Squat
then
6×3 snatch balance @ 65%

Skill work
work on L-pull ups (chinup grip)
If you cant keep legs out in front keep them tucked.
accumulate as many as you can in 5 minutes.

Met-Con
5 rounds
1 min at each station
-Rope Climbs
-Thrusters
-burpees
-rest
(score is total amount of burpees+rope climbs)

Advertisements

One thought on “10/20

  1. Complete warm up

    3RM OHS @ 225 PR
    Snatch Balances @ 145 little challenging after OHS

    First minute of L-pull-ups were with legs out….. The rest of the time knees were tucked in

    12 total rope climbs + 55 total burpees

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s