6.9.15

WARM-UP

400m Run

10 Push-ups

10 Kip Swings

400m Run

10 Hollow Rocks

10 Supermans

*Spend 3-5 Minutes warming up upper Hamstring and Front Rack Position

STRENGTH/SKILL

DL 1 @ 80% 1 @ 90%, 1+ @ 100%

Front Squats 10×3 @ 90-95%

Go up 10lbs if you were able to complete last weeks

METCON

5 Rounds

10 Hang Squat Cleans 165/115

10 Calorie Row

Rest 1 Minute between Rounds

EXTRA WORK

Hang Clean into thruster: every 45 sec x 8 sets @ 50% of 1RM Clean and Jerk

Clean Pull + Clean: Every 90 sec: 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 2×1 @ 90%

CORE

50 AB Mat Sit ups AFAP.  Rest 3 Minutes and Repeat within the same time amount it took you for your first set

MOBILITY

2 Min Wrist Mobility

2 Min Trap Smash

2 Min Ankle Flossing