6.10.15

WARM-UP

5 Min Run/Row/Bike

2 Rounds

5 Banded Pull Aparts

5 Serratus Wall Slide

5 Split Squats

5 YTWA’s on TRX or Rings

STRENGTH/SKILL

4 Rounds

5 Rings rows w/ 2 sec. lowering (can be weighted)

10 alt. weighted pistols

5 weighted ring dips AHAP

METCON

40-30-20-10

Wallballs (20/14)

Double Unders

EXTRA WORK

Snatch Balance: 6 @ 50%, 5 @ 60%, 4 @ 70%, 3 @ 80%, 2 @ 85%, 1@ 90%

Blocks: Snatch + OHS: 6+1 @ 60%, 5+1 @ 70%, 4+1 @ 75%, 3+1 @ 80%, 2+1 @ 85%, 1+1 @ 90%, 3×3+1 @ 80%

Snatch Pull: 3 Stop: 2@ 90%, 2@ 95%, 2@ 100%, 1 @ 105%, 1 @ 110%

CORE

Evil Wheels 4×12

MOBILITY

2 Min Thoracic Spine

2 Min Achilles

2 Min LAX Ball on Foot