01
11 '18
Strength
Deadlifts
5-5-5-5-5
METCON
3 rounds for time:
21 shuttle runs 20ft
15 thrusters 95/65
9 burpees over the bar
Accessory work
Shoulder of steel
Dumbbells shoulder press 3×10
Weightlifting
5 sets (pvc)
1 hip snatch
1 hang snatch
1 low hang snatch
1 snatch balance
1 overhead squat
Gymnastics
30 Handstand shoulder taps
30 hanging hip touches
Core
GHD sit up hold barbell bench press 3×10
