Friday, December 4, 2015

WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions
1/2 length of ostrich walk 
low gate mobility across the floor

The Flux Way and Performance
A. Every 3 minutes x 5 sets
Snatch x 2 reps
Hip Raises x 12 reps

For snatch weight, go heavier than your last cycle.

B. Thrusters x 12 AFAP 95/135 lbs
     KB Swings x 20 35/55 lbs
     Kipping chin ups or pull ups x 12 reps AFAP
     AFAP
     Every 3 minutes x 4 sets

Competition 
A. strict Press x 5 reps x 3 sets; rest 2 minutes

B. For Time:
thrusters x 12 110/165 lbs
burpees over the barbell x 12
squat clean thrustrers x 12
burpees over the barbell x 12
ground to overhead x 12
burpees over the barbell x 12

From Invictus