Tuesday 9/12/2017

Strength


3 sets of:

1-2 legless rope climbs

12-15 weighted hip extensions on GHD or partner-spotted on bench (plate on back)

10-12 strict ring dips (weighted if possible)

 

Metcon


Sport:

For time:

31 clusters @ bodyweight / 75% of bodyweight (PC + FS + thruster or clean + thruster)

*EMOM perform 9 ball slams


Fitness:

For time:

31 clusters 135/95

*EMOM perform 9 ball slams


Life:

For time:

31 clusters - choose load

*EMOM perform 9 ball slams