5.22.15

WARM-UP

5 Rounds

5 Lateral Lunges

5 Back Squats w/ moderate weight (sit at the bottom for a couple seconds before coming back up)

5 Leg Swings

Hip Flow

10 Double Unders/30 Singles

STRENGTH/SKILL

Back Squat 3 @ 70%, 3 @ 80%, 3 @ 90%

RDL 7×5 @ 80%

*Pull off J-hooks

METCON

Tommy V

21-12, 15-9, 9-6

Thrusters (115/75)

Rope Climbs

*time cap of 20:00 minutes, scale as needed to finish at or just under the time cap

EXTRA WORK

Sotts Press: 4×4 (Snatch Grip) AHAP

Snatch: 3 @ 60% 3 @ 70%, 3 @ 75, 2 @ 80%, 2 @ 85%, 1 @ 90%, 2 @ 85%, 1 @ 95%, 2 @ 85%, 1 @ 95%

*Do the Snatches as an EMOM

CORE

4 X 15 – 20 V Sit ups

*Weighted if possible

MOBILITY

2 Min Lacross Ball in High Hamstring

2 Min Calf Smash

2 Min Hip Flexor