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5.18.15

17
May

5.18.15

WARM-UP

3 Rounds

5 Wall Walks

10 Kip Swings

Hip Flow

STRENGTH/SKILL

Military Press 3 @ 70%, 3 @ 80%, 3+ @ 90%

Incline Bench Press 7 x 5 @ 80%

METCON

2 Rounds

800m Run

20 Pull-ups

25 KBS

30 HR Push-ups

800m Run

EXTRA WORK

Snatch Push Press: 1×6 @40%, 1×4 @50%, 1×4 @55%, 1×3 @60% 1×2 @65% 1×2 @ 70% (All percentages are based off your 1RM Snatch)

Power Snatch + OHS: 1×6+1 @ 40%, 1×5+1 @ 50%, 1×4+1 @ 60%, 1×3+1 @ 65%, 1×2+1 @ 70%, 1×1+1 @ 75%

Snatch no hook no feet: 1×6 @ 40%, 1×5 @ 60% 1×3 @65% 1×2 @ 70%, 1×1 @ 75%

CORE

6 x 2 Min Plank Hold

3 x 25 Russian Twists (E/S so thats 50 all together)

MOBILITY

2 Min Banded Anterior Shoulder

2 Min Lat Roll

2 Min Psoas

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