11.16.15

Warm-up

3 Min Run/Row/Bike

Dynamic Mobility

Roll-Out anything else that is needed

Strength/Skill

Back Squat – 73% x 10 x 3

*up wt on last set if you can you can have no failed reps

METCON

3 Rounds:

5 Hang Power Clean (115/75)

10 Pullups

200m run

10 Pullups

5 Hang Power Clean

250m Row

*You can switch the row and the run but both must be done per round

Extra Work

gymnastic

Strict Pull Up: 6×5

*Add weight if form maintained

Strict Dip: 6×6

*Add weight if form maintained

3 x ME HS Hold

olympic

Block or hang snatch: mid-thigh – 5×3 @ 70%

*up weight on last 2 sets if you feel good

Halting Snatch Deadlift: 3 Position – 3×3 @ 85%

Overhead Squat – 5×3 @ 70%

*up weight on last 2 sets if you feel good

Core

150 Hollow Rocks