CYCLE 3 27/07/2015

WARM UP: 15 MIN
1a. Passive Active Hangs
1b. Scap Push Ups 2x 10
2a. Fin Push ups+Dorsal Push Ups
2b. Hanging Leg Raises 2 x 10

STRENGTH:
Back Squat
1 RM Back Squat
4 X 8 : 70%+ 2.5-5kg From 06/07/2015
Planche
work on planche or planche leans for 15-20s after every set of back squats

METCON: 15MIN CUTOFF
Games WOD 2015 - 'Double Hanger'
3 Rounds of: 
100 x Double Unders 
7 x Hang Power Clean and Jerk @60/40kg