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7.29.15

28
Jul

7.29.15

Warm-up

5 min Run/Row/Bike

Dynamic warm-up

Clean warm-up

Strength/Skill

15 Min EMOM

3 Power Cleans @ 70%

METCON

500m Row

Then 21-15-9

Toes 2 Bar

Burpee Box Jump Overs 24/20

Hang Power Cleans 115/65

Extra Work

gymnastic:

4 Rounds

200m Run

10 Horizontal Ring Rows

olympic:

Press from Split: 6,5,4,3,2 to heavy double

BN Jerk + 2 sec pause in split: every 90 sec complete 2 reps @ 80% x 8 sets

Core

4×10 barbell ab rollouts + one final slow roll and hold at max distance

Mobility

2 Min Front Rack Position

2 Min Anterior Shoulder

2 Min Calf Smash

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