Tuesday 13th December 2016

A) 4 sets/super set:

10 Hollow body rocks into pistol/scale to air squat

(if unable to do either then scale again to hollow body rocks “then” pistols)

5 Strict ring dips (weighted if posible)

B) 10 Mins to build to a “heavy”:

Triple TNG power clean

C) “Open 14.4”

14min AMRAP:

60 Cal row

50 T2b

40 Wall balls

30 Power cleans @61kg/43kg – 55+= 52kg/30kg

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