12
May
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