4.17.15
WARM-UP
20 Burpees
High Knee (Down and Back)
Butt Kicker (Down and Back)
Skip (Down and Back)
Backward Skip (Down and Back)
Bounding (Down and Back)
3 Laps with Depth Jumps (concentrate on landing in a good position)
30 Banded pull-a-parts
2 Min Muscle Cleans
1 Min Hang Power Clean
1 Min Muscle Snatch
1 Min Hang Power Snatch
STRENGTH/SKILL
N/A
METCON
Partner 1 has 5 minutes to complete 21-15-9 Thrusters & T2B
~Rest 1 Minute
Partner 2 has 5 minutes to complete 3 reds of 12 OHS 115/75 for RX and 95/65 for Scaled and 6 C2B
~Rest 1 Minute
Partner 1 has 3 minutes to complete Grace 135/95 for RX and 115/75 for Scaled
~Rest 1 Minute
Partner 2 has 3 minutes to complete Isabell 135/95 for RX and 115/75 for Scaled
EXTRA WORK
Snatch
Clean and Jerk
*On both snatch and clean and jerk work up to 90% – if your not feeling good then dont beat away at a lift your not going to make that day. I want this day to be overall less volume and higher intensity. If you can only hit 80-85% hit a few drop down sets at 75% for doubles
CORE
100 in and outs with Rings
MOBILITY
2 Min Banded Overhead Distraction
2 Min Hip Floss
2 Min Banded Hip Flexor