6.25.15

A.

WARM-UP

5 Min Run/Row/Bike

Then

Coaches Dynamic Warm-up of Choice

STRENGTH/SKILL

N/A

METCON

8 Rounds

24 Air squats

12 Power Cleans 155/95

6 HSPU

EXTRA WORK

Gymanstic: 3 Rounds 4 Rope Climbs 25 Push-UPs

Olympic:

POWER CLEAN + FRONT SQUAT + PUSH JERK

3×1 @ 75-80% EMOM

3×1 @ 80-85% E90s

3×1 @ 85-90% E90s

3×1 @ 90%+ E2MIN
3 POSITION CLEAN HOLDS + 10 SEC ECCENTRIC 4×1 @ 100%+

CORE:

Accumulate 4 Min in the Plank position

MOBILITY

2 Min Banded Hip Flexor

2 Min Lat Smash

2 Min Adductor Smash

B.

WARM-UP

Same as Group A

SKILL

N/A

METCON

8 Rounds

24 Air squats

12 KB Swings 53/35

6 Military Press 95/65

MOBILITY

Same as Group A