10.23.15

Warm-up

5 Min Run/Row/Bike

3 Rounds

10 Push-ups

10 Banded Good Mornings

10 Hollow Rocks

10 Supermans

Strength/Skill

N/A

METCON

3 Rounds 1 Min Max Effort at each station

Deadlift

Bench Press

Power Cleans Double Unders

Ab Mat Sit-ups

Rest

Extra Work

olympic:

Sotts Press: 5×5 AHAP

Snatch + Hang Snatch: 1+3 @ 60% , 1+3 @ 70%, 1+2 @ 75%, 1+2 @ 80%, 1+1 @ 85%, 1+1 @ 90%, 1+2 @ 85%, 1+1 @ 90%

Press in Split: 4×5

gymnastic:

For Time:

9-6-5

Thruster 165/115

Muscle Up

Core

3 x 1 Min Plank Hold