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