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