5
May
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