8.6.15

Warm-up

5 Min Run/Row/Bike/Jump Rope

10 Min of Active Mobility

*Concentrate on your lower extremities

Strength/Skill

N/A

METCON

Run 1 Mile

40 AB Mat Sit-ups

80 Double Unders

30 AB Mat Sit-ups

60 Double Unders

20 AB Mat Sit-ups

40 Double Unders

Extra Work

Gymnastic:

Max Time in Headstand in 3:00

Max Time in Handstand in 3:00

4 x Max Reps Wall Facing HSPU

Olympic:

Muscle Snatch: 4×3 AHAP

Snatch: 2 @ 60, 2 @ 70, 2 @ 75, 2 @ 80, 1 @ 85, 1 @ 88, 2 @ 80, 1 @ 85, 1 @ 88

Snatch Pull 4 x 2 @ 100-110%

Core

3 x 10 Strict Leg Raises

Mobility

2 Min Calf Smash

2 Min Ball in Foot

2 Min External Rotators