10.4.15

Warm-up

5 Min Run/Row/Bike

10 Min Hip Mobilization

Strength/Skill

Back Squat

3 x 8 @ 65%, 1 x 5 @ 70%, 2 x 2 @ 75%, 1 x 1 @80%

METCON

3 Rounds

25 Wall Balls

200m Run

10 Push-ups

Extra Work

gymnastics:

3 sets of 5 Perfect kips + pull to ribcage on rings

4 attempts Max Ring MU (Rest 5 min between attempts)

25 Candle stick rolls

Perform 20 Bird dogs w/ 2 sec. hold on each diagonal side

olympic:

Jerk Balance: 4×4 @ 40-50%

Split Jerk: 1×2 @ 60, 1 x 2 70%, 1×2 @ 80%, 1×2 @ 85%, 5×1 @ 90%

Clean Pull: 3 Stop: 1×2 @ 85%, 2×2 @ 90%, 1×2 @ 95%, 1×2 @ 100%, 1×2 @ 105%

Core

4 x 20-30sec L-Sit Flutter Kicks