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5.7.15

6
May

5.7.15

WARM-UP

400m Run/500m Row

Then 2 Rounds

10 Air Squats

10 Scorpions

10 Lateral Lunges

10 Tuck Jumps

10 Push-ups

STRENGTH/SKILL

A1) Bench 1×5 @ 65%, 1×5 @ 75%, 1×5(+) @ 85%

A2) Bent Over Rows 3×10 @ AHAP

METCON

20 Min AMRAP

5 Wall Balls 20/14

5 Burpees to Plate

10 Wall Balls 20/14

10 K2E

EXTRA WORK

Clean + FS: 1×2+3 @ 60%, 1×2+3 @ 70%, 1×2+3 @ 75%, 1×2+2 @ 80%, 1×1+2 @ 85%, 1×1+2 @ 88%, 1×1+2 @ 90%

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

CORE

Hip Extensions 3 x 20

MOBILITY

2 Min Anterior Shoulder

2 Min Thoracic Spine

2 Min Lat

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