22
Oct
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