6.30.15

Warm-up

800m Run

10 Burpees

10 Scap Push-ups

1 Wall Walk

10 Push-ups

10 Banded Pull Aparts

Strength/Skill

N/A Choose Either the Olympic work or Gymnastic work at the end of your METCON!

METCON

15 Min AMRAP

10 Ring Push-ups

10 False Grip Ring Rows/Ring Pull-ups (for more advance movement)

*Scale with regular push-ups or banded push-ups. Do not use bands on the rings

Extra Work

Olympic:

Tall Clean: 4×4

Hang Clean + FS: 2+3 @ 60%, 2+3 @ 70%, 2+3 @ 75%, 2+2 @ 80%, 1+2 @ 85%, 80/2+2 @ 80%

Gymnastic: 5 Min Swing Practice on Rings: Focus on the shapes of this skill. The hollow, arch and the kick and also to the small intricacies maintaining tension from the fingers all the way to toes. Let the momentum build the skill. Do not add force. If needed place a soft object between the feet to reinforce positional rigidity.

5×5 Swing to Ring Row to hips

5×2 Muscle-Up Transition

Core

All Tabatas

2:00 min. Hollow rock

2:00 Hollow V-ups

2:00 min. Hollow rock

2:00 Hollow V-ups

Mobility

2 Min Anterior Shoulder

2 Min Trap Smash

2 Min Thoracic Spine