5.13.15

WARM-UP

“Coaches Fun”

STRENGTH/SKILL

15 Minute EMOM

– Min 1 : 1 Power Snatch + 1-5 Ring Dips

– Min 2 : 1 Power Clean + 1-5 Ring Dips

*To be Done after the METCON

METCON

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

EXTRA WORK

5×8 Ring Row AHAP

5×10 Ring Push-up with Turn out

400m Sled Drag @ BW

CORE

250 Hollow Rocks

MOBILITY

2 Min VMO

2 Min Low Back

2 Min Calf Smash