THURSDAY 12.11.15

A: 3 x 5 Sotts Press. Increase weight each round.

B: 3 rounds of 10 plyo pushups, hold 30 seconds plank after each round.

C: 10-9-8-7-6-5-4-3-2-1 Pullups/Wall Balls.

CF Oly Lifting:

i) Find your max box jump for today.
ii) Burgener warmup

A: Perform 5 sets of 3 hang power snatch then 5 sets of 3 power snatches. 

B: 3 x 45 seconds hollow hold with 15 seconds rest

C: 3 x 10 KB single leg deadlift