17
Jun
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