23
Jun
6.23.15
A.
WARM-UP
500m Row/400m Run
Then…
2 Rounds
10 Banded Good Mornings
10 Leg Swings
10 Cossack Squats
10 Kip Swings
10 Tuck Jumps
STRENGTH/SKILL
Deadlift: 4×6 all TNG AHAP
*Try to stay within 15 pounds of your starting weight
METCON
For Time:
10-8-6-4-2
Alt KB Snatch (53/35) *Challenge use a 70/53
2-4-6-8-10
Burpee Box Over Jumps (30/24)
EXTRA WORK
Gymanstic: 10×1 Toe Nail Tranisition, 8×4 Around the World
Olympic: Clean Pull + Clean: 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%,
MOBILITY
2 Min Upper Hamstring
2 Min Anterior Shoulder
2 Min Trap Smash
B.
WARM-UP
Same as Group A
SKILL
3 Rounds (Superset)
10 HS shoulder shrugs
10 Back Extensions/Supermans
10 weighted situps
METCON
10-8-6-4-2
KBS
2-4-6-8-10
Burpee Box Over Jumps (24/20)
MOBILITY
Same as Group A