7.14.15

Warm-up

5 Min Run/Row/Bike/Jump Rope

3 Rounds of the following

10 Banded Good Mornings

10 Banded Hamstring Pull-Downs

:30 Pigeon Pose

10 Deadlifts w/ Bar

Frankenstein Walks (length of the gym)

Strength/Skill

Every 2 Min 14 Min: 3 Rep Deadlift 50-70%

*These are meant to be Speed DL! You can only increase weight if your moving the bar just as fast as were at 50%

METCON

3 Rounds

10 Thrusters 135/95

10 V-Sit UPs

10 Pull-ups

Extra Work

Gymnastic: EMOM x 20:00 or to Failure

4 Muscle Ups/8 C2B/12 Pull-ups

*Continue until you cannot complete the reps in 1 minute

Olympic:

Mid Hang Clean: 6 sets of 2 working to heavy double
rest 2 min

Hang Clean x 1 rep @ 95% of heavy double every 30 sec x 3 min

Core

100 Hollow Rocks

Mobility

2 Min Glute Smash

2 Min Smashing vastus lateralis

2 Min Smash Rectus Femoris