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