7
Apr
4.8.15
Warm-up
3 Rounds
500m Row/400m Run
10 GHD Sit-ups
10 Back Extensions
Group Warm-up
5 Min of Run/Bike/Row
10 Joint Circles
Then
3 Rounds
5 Single Leg Deadlift
8 Primal Pull Throughs
5 Tuck Jumps
5 Banded Good Mornings
Strength/Skill
Front Squat 3×1* then 1xME. (Use the same weight as you did Monday)
*Same as Back Squats on Monday. 10 Second Decent, 10 Pause at the bottom and explode up.
METCON
21-15-9
Deadlifts 225/135
Box Jumps 30/24
Mobility
2 Min Banded Anterior Shoulder
2 Min Banded Hamstring Stretch
2 Min External Rotator
EXTRA CREDIT
Mid Hang Squat Cleans 6×2 @ 70-75%
Clean First Pulls 6×5 @ 80-90%
Pressing Jerk Balance 4 x 5 @ 45-115lbs
Core
150 Band Resisted Crunches AHAP