23
Jul
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