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6.2.15

1
Jun

6.2.15

WARM-UP

10 MIN AMRAP

5 Glute Ham Raises

5 Supermans

30 Second Ankle Stretch (15 Each Arm)

5 Single Leg Glute Ham Raises

5 Hollow Rocks

30 Sec Front Rack Stretch (15 Each Arm)

STRENGTH/SKILL

DL 1 @ 80%, 1 @ 90%, 1+ @ 100%

Front Squat 10 x 3 @ 90-95%

METCON

3 Rounds

10 Power Cleans

10 Alternating Front Rack Lunges

10 Bar Facing Burpees

Rest 3 Minutes

3 Rounds

400m Run

15 HSPU

EXTRA WORK

CleanJerk: 3×2 @ 65%

Clean Pull + Clean: 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95%

Clean Pull + Hang Clean Pull: 1+2 @ 90%, 1+2 @ 95%, 1+1 @ 100%, 1+1 @ 105%

Clean Grip DL: 5×3 to 3RM

CORE

150 Knee Raises

MOBILITY

2 Min Couch Stretch

2 Min Figure 4 Stretch

2 Min Trap Smash

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