7
Oct
10.8.15
Warm-up
8 Min EMOM
Even: 100m Sprint
Odd: 30 Second Plank Hold
Strength/Skill
Back Squat
4 x 5 @ 70%
1 x 3 @ 75%
2 x 2 @ 80%
1 x 1 @90%
METCON
6 Rounds of the following
You have 2:30 Minutes to run a 400m
*With the remainder of your time you complete Max Effort Burpees. Your score is your fastest 400m run and the amount of burpees you completed for your 6 rounds
Extra Work
gymnastic:
10 Min Toe Nail Transition practice
10xME Ring Pull-up Hold
olympic:
4×5 Sotts Press
7×5 OHS @ 65% of your 1RM Snatch
5×3 Thrusters increasing weight each set to you find your 3RM
Core
75 V-Sit-ups