6.1.15

WARM-UP

5 Min Row/Run/Bike

3 Rounds

10 Military Press w/ Bar

10 Push-ups

10 Air Squats

10 Russian KB

STRENGTH/SKILL

Strict/Military Press 1 @ 80% 1 @ 90% 1+ @ 100%

Close Grip Bench Press 10 x 3 @ 90-95%

METCON

100’s

100 Pull-ups

100 KB Swings 53/35

100 Double Unders

100 OH Squats 95/65

*This can be broken up any way the athlete would like.  If you do not want or not capable to do 100 OH Squats you can do 100 Front Squats in replace of OH Squats

EXTRA WORK

Power Snatch + Snatch: 1+2 @ 60%, 1+2 @ 65%, 1+2 @ 70%, 4×1+2 @ 75%

Clean no hook no feet: 6 @ 50%, 5 @ 55%, 4 @ 60%, 3 @ 65%, 2 @ 70%, 1 @ 75%

Clean Pull to knee: 4×2 @ 105%

CORE

100  Slam Balls AHAP

MOBILITY

2 Min Forearm Smash

2 Min Glute Roll-out

2 Min T-Spine Smash