5.26.15

WARM-UP

5 Min Bike/Row/Run

2 Rounds

1 Min Plank on Forearms

5 Cossack Squats

5 Tuck Jumps

“Hip Flow”

STRENGTH/SKILL

For those of us who did Murph please use this time to stretch and roll out.  Recovery is going to be key as this week is going to be just as tough.

For those of you who did not, you have the following

DL 3 @ 70%, 3 @ 80%, 3+ @ 90%

Front Squat 7×5 @ 85%

*These will be 5 pounds heavier than last week.

METCON

5 Rounds For Time

50 Double Unders (150 Singles)

35 Ab Mat Sit-ups

185/115 Overhead walk, 20 yards

*If you are feeling “spicy” you can do K2E

EXTRA WORK

Snatch Balance: 1×2 @60%, 1×2 @70%, 1×2  @75%, 1×2 @80%, 1×2 @85%, 1×2 @90%

Snatch no hook no feet: 1×6 @40%, 1×5 @50%, 1×4 @60%, 1×3 @65%, 1×2 @70%, 1×1 @75%

Snatch Pull: 1×6 @85%, 1×5 @90%, 1×4 @95%, 1×3 @100%, 1×2 @ 105%, 1×1 @110%

CORE

Seated Leg Tucks 4 x 25

*Weighted if capable

Ab Roll-outs 3 x 15

MOBILITY

2 Min Lat Smash

2 Min Calf Smash

2 Min Forearm Smash