Tuesday 6th December 2016

A) 15mins to accomplish 5 sets (working sets) of:

2 Full snatches (drop + reset) + 3 overhead squats

B) “Open 11.4”

10min AMRAP:

60 Bar facing burpees

30 Overhead squats @L1=35kg/21kg – L2=45kg/30kg – L3=55kg/40kg (masters= 5kg less)

10 Muscle ups (scale to c2b + ring dips/pull ups + hr press ups)

C) 3 Sets/super set:

10-15 Kneeling barbell roll out

20 Hollow body rocks (scale to 30 sec hold/plank)