11.2.15
Warm-up
5 Min Bike/Run/Row/Jump Rope
3 Rounds
10 Leg Swings
10 Cossack Squats
10 Lunges w/ Twist
10 Spiderman Lunges
1 Minute Frog Stretch
1 Minute Deep Squat Stretch
1 Minute Hamstring Stretch
Strength/Skill
Back Squat 3×10 @ 65%
METCON
5 Rounds of the following 3 Min AMRAP
3 Min AMRAP
6 Hang Power Clean (165/115)
9 TTB
12 Box Jump Overs (24/20)
90 Second Rest between Rounds
Extra Work
gymnastic
EMOM
Minute 1: 3 CTB pull-ups
Minute 2: 30 Double-unders
Minute 3: 6 CTB pull-ups
Minute 4: 30 Double-unders
Minute 5: 9 CTB pull-ups
Minute 6: 30 Double-unders
etc., etc.
*Continue to climb the ladder until you fail
olympic
Drop Snatch: 4×3
*Weight should stay low enough that movement stays crisp and clean
Snatch 7 sets to build up to 100% (2 fails allowed). Once you have either reached 100% or had your 2 Misses complete the following EMOM
EMOM x 6 min: 1 rep @ 85%
Core
Weighted Sit-ups 3 x 10
Hanging Leg Raises 3 x 10
Evil Wheels 3 x 15
Side Bends 3 x 20