5
Oct
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