150129

“If liberty has any meaning it means freedom to improve.” – Philip Wylie

  – OPEN GYM – 

……….or…………

  -Skill Work-  

Hollow/Arch technique (floor to bar) x 10min  

 – Weightlifting –  

EMOM x 6min: 

3 Full Cleans @ 70%  

* rest 3min * 

EMOM x 6min: 

3 Push Jerks @ 70% 

  – Conditioning –  

 “Amanda”

9-7-5 reps:

Muscle-ups

Snatches (135/95)

* rest 5min * 

“Diane” 

21-15-9 reps:

Deadlift (225/155) 

HSPU

 – Mobility –  

Circle of Doom (around the ribcage, transverse abdominus, iliacus, pelvic bowl) x 15-20min via your weapon of choice 

Hollow rocks??!! Nailed it!!