7.3.15

Warm-up

Coaches FUN

Strength/Skill

Every 1:00 for 6:

High Hang Squat Clean (at hip) +Hang Squat Clean (just above knee) + 2 Front Squats

*Build over the course of the 6 sets

METCON

12 Min AMRAP :

2 SDLHP (115/75)

2 Alt Pistols

2 Burpees to 6in target

4,4,4

6,6,6, etc until time

Extra Work

Gymanstic:

Practice: 10×3 HSPU (Strict)

8xME 5″ Deficit HSPU

Olympic:

Bench: 5, 5, 5, 3, 3, 3, 2, 2

Core

4 min. Tabata – Abmat situps

Rest 1 min.

4 min. Tabata – Bent over Row

Mobility

2 Min Banded Overhead

2 Min Anterior Shoulder

2 Min Lat Smash