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5.4.15

3
May

5.4.15

WARM-UP

2 Rounds

Bear Crawl (Down and Back)

5 Clapping Push-ups

20 Banded Pull-aparts

5 HSPU/Pike Presses

Walking Lunge with Twist

STRENGTH/SKILL

Military Press 1×5 @ 65% 1×5 @ 75% 1×5+ @ 85%

Close Grip Bench 1×10 @ 50% 1×10 @ 60% 1×10 @ 70%

METCON

For Time

800m Row

20 Ring Dips

20 Pull-ups

15 Ring Dips

10 Pull-ups

10 Ring Dips

1k Row

CORE

Accumulate 5 Min in the Tuck Position

EXTRA WORK

Snatch Balance + OHS: 1×6+1 @ 50%, 1×5+1 @ 60%, 1×4+1 @ 70%, 1×3+1 @ 80%, 1×2+1 @ 85%, 1×1+1 @ 90%

Hang Snatch Halfway up thigh 1×3 @ 60% 1×3 @ 65% 1×2 @ 70%, 3×2 @ 75%

Snatch no hook no feet: 1×6 @ 40% 1×5 @ 50% 1×4 @ 60%, 1×3 @ 70%, 1×2 @ 75% 1×1 @ 80%

Snatch Pull to knee: 4×3 @ 100%

MOBILITY

2 Min Baned Hip Flexor

2 Min Bande Hurdler Stretch

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