18
May
5.19.15
WARM-UP
400m Run/500m Row
2 Rounds
5 DL w/ Bar
5 Back Squats with Bar
5 Windshield Wipers with Bar
5 Russian Twists with Bar
STRENGTH/SKILL
DL 3 @ 70%, 3 @ 80%, 3+ @ 90%
Front Squat 5×7 @ 80%
METCON
20 Min EMOM
2 Clean & Jerks @ 70%
5 Box Jump Overs 30/24
*Every missed round or round not completed is 5 Burpees. Burps will be done at the end of the workout
EXTRA WORK
4 Rounds
40 Hollow Rocks
50 Double Unders
40 Arch Rocks
CORE
3 x ME Hanging Tuck Hold
4 x 25 V-Sit ups
MOBILITY
2 MIN Banded Overhead Distraction
2 MIN External Rotation
2 MIN Couch Stretch