7.6.15
Warm-up
2-5 Minutes Run/Row/Bike
2 Rounds
10 Scorpions
10 Walking Lunges with Twist
10 Spiderman Lunge
10 Cossack Squats
Strength/Skill
8 Minutes to work up to a heavy single Front Squat
8 Minutes to work up to a heavy single Jerk
METCON
24 Power Snatches 95/65
12 Pull-ups
18 Power Snatches 95/65
9 Pull-ups
14 Power Snatches 95/65
7 Pull-ups
Extra Work
Olympic:
Sotts Press: 4×4
Snatch: Every 90 sec: 3@60%, 3@65%, 2@70%, 2@75%, 2@80%, 2@85%, 1@90%, 2@85%
Gymnastic:
Find Max Strict HSPU (or Hardest variation)
8xME 5″ Def HSPU (something easier than what you did previously)
Core
Weighted Sit-UP 3×10-12/3010 Tempo/2 min Rest between sets
GHD sit-up 3×12-14/3020 Tempo/30 Sec Rest
Leg Raise 3×6-10/2010 Tempo/2 min Rest between sets *Weighted if capable
Mobility
2 Min Anterior Shoulder
2 Min Lat Smash
2 Min Quad Smash