10.6.15

Warm-up

Coaches Choice

Strength/Skill

4×8 Ring Push-ups

4×8 Ring Rows

METCON

4 Min AMRAP

100m Sprint

10 KB Swings 70/53

5 Pull-ups

Rest 3 Min

4 Min AMRAP

100m Sprint

5 GTO 115/85

Extra Work

gymnastic:

15 Min Practice Gymnastic Swing

olympic:

Blocks Below Knee: Snatch Pull + Snatch: 3 @ 60%, 3 @ 70% 3 @ 75% 2 @ 80% 6×1 @ 85%

Tall Clean: 4×4

Core

75 Sit-ups and 75 Back Extensions