Finishing Off The Year In Style

Warm Up
Running warm up
1 gate run @ 50%
1 gate run @ 70%
1 gate run @ 90%
1 gate run @ 100%

Strict Press (clean from floor)
10 – 10 – 7 – 7 – 5 – 3
*First ten reps is more of a warm up/work set, light but fast weight
Superset with:
Toes to bar efficiency practise or knees to chest (approx 15 reps)

12 minute AMRAP
Ascending ladder
3 snatches 50/35
10 ab mat sit ups
30 double unders
6 snatches
10 ab mat sit ups
30 double unders
9 snatches
10 ab mat sit ups
30 double unders
*Snatches go up by 3 reps