9
Jun
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