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