12
Jul
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