Tuesday 122016

Pick 1 or 2

Cardio and Endurance Focus
Row 750m
Rest 1 minute
1 Mile Assault Bike
Rest 1 minute
Row 500m
Rest 30 seconds
.5 Mile Assault Bike
Rest 30 seconds
Row 250m

Strength Focus
EMOTM 10
Odd: 2 Snatch Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.
Even: Rest
*The goal here is to finish all sets in the minute...if that's possible at the percentages use them. If not, scale weight down.
Compelx is: Snatch-OHS-hang snatch-OHS. Drop the bar. That's 1. Repeat.

Strength Focus
Touch and go deadlift 1×5 @90% of the 5RM you found last week.
Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

Gymnastics Focus
5 Rounds
5 Unbroken Muscle Up +1’s
(1 extra dip at the top)
Rest as needed