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5.14.15

13
May

5.14.15

WARM-UP

400m Run/500m Row

5 Rounds

10 Push-ups

10 V-Situps

10 Jumping Lunges

10 Kip Swings (Progressively getting bigger)

STRENGTH/SKILL

Bench Press 5 / 5 / 5+

Bent Over Rows 10 / 10 / 10

METCON

5 Min AMRAP

6 Hang Power Snatches 95/65

7 OHS 95/65

8 Box Jumps

Rest 2 Minutes

3 Rounds

800m Run

10 TTB

EXTRA WORK

2×2 Squat Clean at 85%

2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee

Work up to a heavy set of: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

CORE

3×10 Strict TTB

MOBILITY

2 Min Ball in Shoulder

2 Min Forearm Smash w/ Barbell

2 Min Ankle Dorsiflexion Flexion

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