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