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6.3.15

2
Jun

6.3.15

WARM-UP

Coaches Choice!

STRENGTH/SKILL

Rotate through the following for 3 Minutes at the each movements

10 Seconds on and 20 Seconds off

Ring Support Hold

Hollow Rock

ME Push-ups

METCON

90 Seconds on 1 Min off for 30 minutes

5 Ring Dips

5 Air Squats

1 Rope Climb

*Athletes will pick up where they left off each round

EXTRA WORK

Pressing Snatch Balance: 4×4 AHAP

Snatch + OHS: 6+1 @ 60%, 5+1 @ 70%, 4+1 @ 75%, 3+1 @ 80%, 2+1 @85%, 1+1 @ 90%, 2+1 @ 85%, 1+1 @ 90%, 2+1 @ 85%, 1+1 @ 90%

Snatch Pull to explode: 105/2*4 sets

CORE

150 Ab Mat Sit-ups

MOBILITY

2 Min Anterior Shoulder

2 Min Tricep Smash

2 Min Hip Flexor

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