6.15.15

WARM-UP

5 Min Run/Row/Bike

10 Min Mobilizing Ankles, Knees, and Hips

STRENGTH/SKILL

Front/Back Squats

3 x 4/8 @ 75% of your FS 1 RM (4 Front Squats immediately followed by 8 Back Squats)

METCON

3 Rounds for time:

200m run

15 Thrusters (95/65)

10 Burpees Over Bar

EXTRA WORK

Snatch Push Press: 6,5,4,3 to double

Mid-Hang Snatch + OHS: 3+3 @ 60, 3+3 @ 65, 3+3 @70, 2+2 @ 75, 2+2 @ 80, 4×2+2 @ 85

CORE

4 Min TABATA Windshield Wipers

4 Min TABATA Hollow Hold

MOBILITY

2 Min Psoas

2 Min Iliacus

2 Min Adductor