6/18/15

WARM-UP

3 Rounds

10 Burpees

10 Military Presses

10 Med Ball Cleans

STRENGTH/SKILL

Strict Press: 5×5 @ 85% of 90% of your 1RM

Mid Hang Clean + Jerk : 3+1 @ 40%, 3+1 @ 45%, 3+1 @ 50%, 2+1 @ 60%, 2+1 @ 70%, 1+2 @ 75%, 2+1 @ 70%, 1+2 @ 75%, 2+1 @ 70%, 1+2 @ 75%

METCON

20 Min AMRAP

50 Double Unders

15 Ring Dips

10 KB Swings

EXTRA WORK

Weighted Strict pullup – 5 min. to find 5rm

6 sets of 10 – Alternating sets: Hollow position Pullup and Chinup (3 sets each)

CORE

150 Russin Twists

MOBILITY

2 Min Thoracic Spine

2 Min Lat Smash

2 Min Ankle Flexibility