7.24.15

Warm-Up

MASH-UP

Strength/Skill

10 Min EMOM

3 Front Squats at 80%

METCON

3 Rounds

20 Wall Balls 20/14

10 DL 185/135

Extra Work

Gymnastics :

40 Burpees

100′ HS Walk

30 Burpees

75′ HS Walk

20 Burpees

50′ HS Walk

Olympic Lifts :

Drop Snatch: 4×2 50-60

Muscle Snatch: 4×3 @ 40-50

Clean no hook no feet: 2 @ 60, 2 @ 65, 2 @ 70, 2 @ 75, 1 @ 80, 1 @ 83

Clean Pull to top of knee: 3×3 100%

Core

Side Plank Crunches 3×20 Each Side

Mobility

2 Min piriformis

2 Min Adductor Smash

2 Min Banded Couch Stretch