24
Jun
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