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