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11.16.15

17
Nov

11.16.15

Warm-up

400m Run or 500m Row

3 rounds

20 Sec Hollow Hold

10 Banded Good Morning

10 Scorpions

10 Iron Cross

3 Rounds

Strength/Skill

8 Round Tabata

Hollow Rocks

Superman

METCON

9 Min AMRAP:

6 OHS 135/95

12 T2B

24 DU

Extra Work

gymnastic

– 5 min EMOM of

3 Scapula Pullups

2 Strict Pullups

3 Perfect Hollow Arch kips

2 Perfect Kipping Pull-ups

olympic

Jerk behind the neck – 3×3 @ 75%, 2×3 @ 80%

*up wt on last set if you feel good

Push Press – 5 @ 75%, 2×5 @ 80%, 5 @ 85%

Jerk Dip Squat – 3×5 @ 85%

Front Rack Hold 3 x 15 sec @ 120-130% of Front Squat 1RM

Dead Front Squat 7×2 AHAP

CORE

5 Super sets

– 20 Russian twists AHAP

– 10 weighted back extensions w/ 2 sec. hold AHAP

– 30 second plank hold AHAP

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