5.6.15

WARM-UP

10 MIN AMRAP

5 Cleans with Bar

5 Lunges

5 Supermans

5 Single Leg Glute Ham Raises

5 Hollow Rocks

5 Snatches with Bar

STRENGTH/SKILL

N/A

METCON

3 Snatch + 20 Double-Unders: EMOTM For 10 Sets
*Start around 60% of your 1RM. Increase weight if possible. All reps should be full squat.

~Rest 5 Minutes

3 Clean + 20 Double-Unders: EMOTM For 10 Sets
*Start around 60% of your 1RM. Increase weight if possible. All reps should be full squat.

~Rest 5 Minutes

1 Mile Run

EXTRA WORK

6x (100m heavy sled walk, 500m run at an easy pace)

*3min rest b/t/ sets

CORE

3 x 20 GHD Sit-UPs

MOBILITY

2 Min Banded Hamstring Stretch

2 Min Banded Hip Flexor

2 Min Banded Overhead Stretch