Thursday 08/12/16

Skills: Rope Climbing- 10mins

Base

For those wishing to do the lifting, join the Climb Group for Part A or complete:

A. DB Split Squats 3×3-5; 1mins

B. EMOMx12mins
Min 1: 14-16 DB Snatch (total)
Min 2: 45s Plank Hold
Min 3: 9-14/7-11 Bike or Row Cals
Min 4: 15-25 Reverse Crunches

Climb

A. Every 2mins, complete:
Power Snatch + Hang Snatch
x6
*start around 60% and build to 80-85% max. Quality lifting, no misses

B. 6 Rounds
10 [email protected]#/45-65#
200m Run

Met Con

A. 7 Rounds (10min cap)
10/7 cals Rowing
20m Sled Push

Rest 5mins

B. 7 Rounds (10min cap)
10/7 cals Assault Bike
10 Sit Ups
10 Walking Lunges

rest 5mins

C. EMOMx10mins
100-150m Run + 5-10 KB Goblets [email protected]/16kg