5.11.15
WARM-UP
500m Row/400m Run
3 Rounds
3 Wall Walks
5 Clapping Push-ups
7 Banded Pull-Aparts
9 Air Squats
STRENGTH/SKILL
Military Press
Close Grip Bench
*You will do these 5 lbs heavier than you did last week with the same rep scheme. On the last set of 5+ try to get the same amount of reps. If you did you do last week than you have 1×5 @65% 1×5 @ 75% 1×5 @ 85%
METCON
“Air Force”
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap
EXTRA WORK
Snatch: 1×6 @ 60% 1×6 @ 65% 1×4 @ 70% 1×3 @ 75%
Snatch Pull with 3 Position Pause 3×2 @ 100%, 1 x2 @ 105%, 1×2 @ 110%
CORE
3 Rounds
10 Pike Ups
10 Straddle Ups
10 Second Crab Hold
MOBILITY
2 Min Hip Flexor
2 Min Anterior Shoulder
2 Min Hamstring