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06.08.15

7
Jun

06.08.15

WARM-UP

5 Min Row/Run/ Bike

10 Arm Circles

10 Pike presses

10 Push-ups

10 Kip Swings

10 Thrusters w/ Bar

STRENGTH/SKILL

Military/Strict Press 1 @ 80% 1 @ 90%, 1+ @ 100%

Close Grip Press 10×3 @ 90-95%

*Add 5 pounds if you were able to complete percentages last week

METCON

2 Rounds

800m Run

20 T2B

15 Clean and Jerks 135/95

*Rest 2 Minutes between Rounds

EXTRA WORK

Snatch Push Press: 1×6 @ 50%, 1×5 @ 60%, 1×4 @ 65%, 1×3 @ 70%, 1×2 @ 75%, 1×1 @ 80%

Power Snatch + OHS: 1×5+1 @ 50%, 1×4+1 @ 55%, 1×3+1 @ 60%, 1×3+1 @ 65%, 1×2+1 @ 70%, 1×2+1 @ 75%

Clean  1×2 @50%, 1×2 @ 55%, 1×2 @60%, 1×2 @ 65%, 1×2 @70%, 1×2 @75%

Clean Pull : 1×2 @90, 1×2 @95%, 3×2 @100%

*6 sec descent

CORE

50 Turkish Get-Ups AHAP

MOBILITY

2 min Front Rack Position

2 Min Dorsiflexion (Ankle)

2 Min Leg Smash with PVC or Barbell

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