18
Jun
6/19/15
WARM-Up
5 Min Run/Row/Bike
Snatch Warm-up
STRENGTH/SKILL:
Snatch: Every 90 sec: 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%
METCON:
20 Wall Ball (20/14)
10 TTB
20 Box Jumps (24/20)
10 KB Thrusters (53/35)
20 Deadlift (185/135)
10 Pull-Ups
EXTRA WORK:
Snatch Pull: 6 @ 85%, 5 @ 90%, 4 @ 95%, 2X3 @100@ sets
Press From Split: 4×4 AHAP
CJ every 2 min: 3 @ 50%, 3 @60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95%
CORE:
150 Russian Twists (Weighted if Possible)
MOBILITY
2 Min Banded Overhead Distraction
2 Min Ankle Mobility
2 Min Thoracic Spine