21
May
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