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