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