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7.7.15

6
Jul

7.7.15

Warm-up

Coaches Dynamic Warm-up

Strength/Skill

10 Minutes to build up to a Heavy 1 Squat Clean

METCON

3 Rounds of the following

AMRAP in 4 min:

200m sprint

12 Box Jumps (24/20)

8 Hang Power Clean (135/95)

*For the Hang Power Cleans, find a weight that you can do unbroken during each 4 Min AMRAP. Step Ups are allowed for RX

*Rest 4 min

Extra Work

Gymnastic: ME Strict Pull-up (If you can’t do at least 5 Strict, use a band). The 5×50% of your Max Reps

Olympic: Bench Press build up to a 5RM

Core

300 Russian Twists

*Weighted if Capable

Mobility

2 Min Ankle Mobility

2 Min Calf Smash

2 Min Thoracic Spine

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