11
Oct
10.12.15
Warm-up
Dynamic Warm-up
“Hip Flow”
Strength/Skill
4×9 @ 70%
METCON
Repeat for 3 Rounds
5 Min Amrap
15 Cal Row
10 Burpee Box Jumps
15 Cal Row
10 Ab Mat Sit-ups
Rest 2 Min between Rounds
Extra Work
gymnastic:
3 attempts to find Max UB Pull-ups and Ring Dips
olympic:
Snatch Pull from hang + hang snatch + snatch from floor ending with a 6 sec pause in the OHS of the full snatch: Complete 2+1+1, in 5 sets find a max for the complex then drop 10% and complete 3 more sets
EMOM Snatch Pull to knee x3 @ 100% x 6 min
Core
Tabata L-sit and Plank hold