3 December

Training (2p)

A. Double barrel front squats; 6x6; rest 3 min
*225 for all. Legs were still pretty crushed from Monday's work. 

B. Rear foot elevated split squat jumps; 4-5x3/leg; rest 1 min bw legs
*Used yellow KB's for all. Liked this movement, pretty good combination of balance and power. 

C. Rolling pistol/pistol/mobility work 10 min (accumulate some volume
of the movement pattern, don't go crazy)
*Getting better every week. 

+

20 min amrap:
100m farmers walk 100#/hand
100m double OH KB carry 1.5 pood/hand
30 secnods hollow body hold
30 seconds side plank per side
50 double unders
*2+OHD Carry
*100m was pretty rough on the OHD carries. Broke it once all three times. Didn't have 100# DB so we used a 1.5 and a 1 pood KB in each hand. That had to be worse than 100# DB. Went u/b on all FW. 

+

20 min mobility work
*Complete