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