8
Jun
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