14
Jun
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