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