Call Us: (701) 317-2243

7.16.15

15
Jul

7.16.15

Warm-up

5 Min Run/Row/Bike/Jump Rope

2 Rounds

10 KB Deadlifts

10 Spiderman Lunges

10 Air Squats

10 Kip Swings

1 Wall Walk

Strength/Skill

5 Rounds

20 RKB

1:00m Plank

METCON

3 Rounds

10 Wall Balls

8 Chest Bars

6 Burpees

Extra Work

Gymnastic:

Max Effort Strict HSPU

Strict HSPU 50%+1, 4×50%

8xME 10″ Deficit

Olympic:

HALTING POWER SNATCH + POWER SNATCH + OHS

3×1 @ 65-70% E90s

3×1 @ 70-75% E90s

3×1 @ 75-80% E2min

3×1 @ 80-85% E2min

SNATCH DEADLIFT 4×3 @ 125%

Core

3×10 Ball-Ups

Leave a Reply