11
Jun
6.12.15
WARM-UP
400m Run/500m Row
3 Rounds
30 Sec Figure 4 Stretch
5 Banded Hamstring
10 Back Squats
Knee Tucks to Lunge w/ a Twist (Length of the Gym)
STRENGTH/SKILL
Back Squat 1 @ 80% 1 @ 90% 1 @ 100%
Kiss of Death 7×5
METCON
5 Rounds
15 Burpees
15 Dips
15 V-SitUPs
800m Run/1000m Run Between Rounds
EXTRA WORK
Sotts Press: 4×4
Snatch: Every 90 sec: 6 @ 60%, 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%
*sets every 90 sec
Press From Split: 4×4
CJ: Every 90 sec: 6+1 @ 50%, 5+1 @ 60%, 4+1 @ 70%, 3+1 @ 75%, 2+1 @ 80%, 2+1 @ 85%, 1+1 @ 90%
CORE
100 GHD Sit-Ups
MOBILITY
2 Min Ankle
2 Min Upper Gastrocnemius
2 Min Psoas