Call Us: (701) 317-2243

11.23.15

22
Nov

11.23.15

Warm-up

5 Minutes Run/Row/Bike

Dynamic Warm-up

“Hip Flow”

Strength/Skill

9 Rounds

Every 2 Minutes

2 Back Squats @ 85% + 25 Double Unders

METCON

4 Rounds

3 Min AMRAP

6 Thrusters 95/65

6 Pull-ups

*Rest 90 Sec between Rounds

Extra Work

gymnastic

10 Min EMOM

10 Hollow Rocks + 2 Candlestick Rolls

olympic

5 x 3 Snatch w/a 3 sec pause at bottom of knee

Then …..

2 sets @ 85% of max for the complex

Snatch Pull: 3×3 @ 100%

Core

4 Super Sets of

15 Weighted Hip Extensions

15 Back Extensions

Leave a Reply