6.23.15

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

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