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5.21.15

20
May

5.21.15

WARM-UP

5 Min Row/Run/Bike

3 Rounds NFT of:

20 sec Hollow Hold

10 E/L Reverse Lunges (optional to add a little load with Bar or Plate)

3-5 Ring Rows with a 2 sec Pause at the top

STRENGTH/SKILL

Bench Press 3 @ 70%, 3 @ 80%, 3 @ 90%

Bent Over Row 7×5 AHAP

*Try and increase weight every rep.  Weight begins at the weight completed last week

METCON

6 Rounds

20 Burpees

10 Wall Balls 20/14

5 Snatches 95/65

*Every 3 Minutes you have a 100m Sprint

EXTRA WORK

Tall Clean: 4×5 @ 30-40%

Squat Clean + Jerk Dip: 3+1 @ 45%, 3+1 @ 60%, 3+1 @ 75%,  2+1 @ 80%, 4×2+1 @ 85%

CORE

4×10 Ball-ups

MOBILITY

2 Min Anterior Shoulder

10 Min on the Crossover Symmetry

2 Min High Hamstring

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