10.16.15

Warm-up

5 Min Run/Bike/Row

Snatch Warm-up

Strength/Skill

Snatch 3 @ 60%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%

METCON

5 EMOM

4 Clean and Jerks 135/95

Rest 2 Minutes

5 Min AMRAP

100m Sprint

7 OHS 95/65

Rest 1 Minute

5 Min AMRAP

250m Row

5 Thrusters 95/65

*You will have 3 different scores for this. One for each AMRAP and completion for the EMOM

Extra Work

gymnastic

5 sets – 5 Slow motion Hollow arch Position holds (Hold Hollow Pos. 3 sec + Arch Pos. Hold 3 sec.= 1 rep)

5 sets – 5 Kipping PU + 5-10 Butterfly CTB 9 as able ( Focus on consistency of kip!!!)

olympic

Jerk Balance: 4×5 AHAP

Clean + FS + Jerk: 1+3+1 @ 60%, 1+3+1 @ 70%, 1+3+1 @ 75%, 1+3+1 @ 80%, 1+2+1 @ 85%, 1+1+1 @ 90%, 1+3+1 @ 80%, 1+2+1 @ 85%, 1+1+1 @ 90%, 1+3+1 @ 80%, 1+2+1 @ 85%, 1+1+1 @ 90%

Core

150 Flutter Kicks