Thursday 24/11/16

Climb
A. Work on these skills with a partner
B. In Pairs
Min 1 – 10 Synchro Front Squats 155/105#
Min 2 – 3 sets of 5 UB Synchro T2B
Min 3 – 10-15 combined reps Kipping HSPU – Partner hold Isometric HSPU hold
Min 4 – 2 sets of 3 Hang Power Cleans each – Partner hold Front Rack
Min 5 – 3 sets of 5 UB Synchro Pull ups
Min 6 rest
x 4
Base
A. Work on these skills with a partner
B. In Pairs
Min 1 – 10 Synchro Front Squats 75-115/55-85#
Min 2 – 3 sets of 5 UB Synchro Kipping Knee tucks or keep your legs straight and raise them as high as possible
Min 3 – 15-20 combined reps Push Ups – Partner hold isometric push up hold
Min 4 – 2 sets of 3 Hang Power Cleans each – Partner hold Front Rack or 20 combined KB Swings – Partner hangs from Pull up Bar
Min 5 – 3-6 sets of 2 UB Synchro Pull ups or 4 x 2 Assisted Pull ups – Partner Spots
Min 6 rest
x 4
Metcon
Min 1 – 10-14/8-10 Cals AD
Min 2 – 15 Wall Balls
x 5
rest 4 mins
Min 1 – 150-200m Run
Min 2 – 10-15 Burpees
x 5
rest 4 mins
Min 1 – 12 Cal Row
Min 2 – 4 Pull ups + 8 Push ups + 12 Air Squats
x 5

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