28 December 2016

Article: Healthy One-Pot Meals

Warm-up
3 rounds:
5-10 Kip Swing / TTB / K2E
5-10 Pull-Up

Mobility
Elbow S&F (bar)
Pec & Shoulder S&F (ball)
Lat S&F (ball)

Metcon
5 RFT:
20 Strict Pull-Up
16 Ring Dip

*** Strict Pull-Up / Dip variations as required;
***Rx+ = L Pull-Up

Weightlifting
Burgener Warm-Up
SKILL TRANSFER EXERCISES
3 Rounds - add wt each round:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip