7.13.15

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Upright and Bent Torso Rotations

10 Leg Swings (Front/Back and Side/Side

10 Iron Cross

10 Scorpions

10 Hip Circles

10 Back Squats w/ Bar

Strength/Skill

Every 2 Min for 20 Min 5 Back Squats @ 70% of your 5RM from last week

METCON

5 Rounds For Time

7 Snatches 115/75

30 Double Unders

EXTRA WORK

Gymnastics: 4×6 Ring Pull-ups (Strict if capable) + 10 Toes through Rings

Olympic Lifting:

Hang Snatch knee: 7 sets of 2 working to heavy double rest 90 sec between sets

Hang Snatch x 1 rep @ heavy double weight every 30 sec x 4 min

Sotts Press 4×5 AHAP

Core

Weighted Sit-Up 3×12/3010 Tempo

GHD Sit-up 3×14/3020 Tempo

Reverse GHD Crunch 3×10/2010 Tempo

Mobility

2 Min Banded Hip Flexor

2 Min Lat Smash

2 Min Calf Smash