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11.9.15

8
Nov

11.9.15

Warm-up

5 Min Run/Row/Bike

3 Rounds

10 Leg Swings

10 Cossack Squats

10 Spiderman Lunges

10 Jumping Squats

Strength/Skill

Back Squat

3×10 @ 70%

METCON

20 Min AMRAP

10 Hang Power Snatches

10 T2B

10 Wall Balls

Extra Work

gymnastic

3×10 Parallel Ring Row AHAP

3×10 Push-ups AHAP

olympic

Hang Snatch¬†– 2×3 @ 65% , 3×3 @ 70%

Halting Snatch Deadlift (hip) – 3 @ 80%, 2×3 @ 85%

Overhead Squat – 2×3 @ 65%, 3×3 @ 70%

Core

100 Flutter Kicks

 

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