Hey Friends!

Great work today on the “random” stuff – the positioning practice will help with your snatches and hopefully your “core” will be sore in a weird way tomorrow 🙂

For those of you in CFGames withdrawal, the NPGL starts up on the 16th or 17th of this month.  It’s definitely different, but still kind of cool.  Definitely more specialists on the teams, and therefore, more specialist movements.

[av_video src=’https://www.youtube.com/watch?v=hVGpLTv_EME’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2qlb7k’]

Strength:

With a partner, every 90 seconds for 5 rounds:
5 Push Press @65%
Max Kettlebell swings in sets of 10, alternating with a partner in the remaining time (I do 10 reps, you do 10 reps, I do 10 reps, etc…)

Metcon – “Méli-Mélo”:

12 Minute AMRAP:
50/40 Calorie Airdyne
40 Knees to elbows
30 Clean & Jerks @50%
20 Handstand Push ups
10 Bar Muscle ups