4.20.15

WARM-UP

300 M Row

Track Hip Opener

10 Burpees

3 Rounds

10 Band Pull A parts

10 Ball Slams

30 Second Internal Rotator Stretch with PVC (Shoulder)

30 Second Deep Wall Sit

10 Banded Squats

10 Thrusters w/ Bar

STRENGTH/SKILL

Back Squat

Set 1 – 5*

Set 2 – 5 reps (normal)

Set 3 – 5*

Set 4 – 5

Set 5 – 5*

Set 6 – 5

* Sets 1, 3, and 5 will have a 5 second decent, 5 second pause and explode up.  Weight will be done at the same weight all the way through

METCON

4 R.F.T.

400m run

15 Thrusters (95/65)

10 Burpees Over Bar

EXTRA WORK

Mid Hang Snatch – 6×2 @ 80%

Snatch Segmented Pulls – 6×3 @ 60-75%

*Snatch segmented pull: pause 1″ off floor, at knee and at hip.

CORE

Core Connection Assessment

60 Seconds of Hollow Body Hold

60 Seconds Arch Hold

10 Hollow-Arch Holds

30 Seconds of V-Situps (ME)

30 Seconds of Russian Twists

*Record

MOBILITY

2 Minute E/S Iliacus with KB

5 Minute Adductor

2 Minute E/S Hip Flexor