31
May
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