15
Nov
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