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