19 Dec 2016

Warm Up: Lower body lift prep

REVIEW:  Power clean or Deadlift

LIFT:
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

LAT:  55 reps 30 sec R  Range 10-12

Gymnastics Skill:  3 sets of either a) max ring hold in hollow body b) max ring hold in L sit position
*If you cannot hold yourself in the top of the ring position at all, you will perform 3 sets of max hollow body hold on the floor*

WORK:
10 Min AMREPS
With a partner

Bar Hang (timer)
Russian Kettlebell swings (score)
You may only swing while your partner is hanging

RX:  55/35
Rx2:  50/30
Rx3:  any other weights

SILVERS:
Lift:  Bench Press
15 MIN EMOM 2 @ 80%

WORK:  Same