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