7.8.15
Warm-up
400m Run
Then 2 Rounds
1 Wall Walk
10 Leg Swings (Front to Back and Side to Side)
10 Spider Man Lunges
:30 Wall Slide
10 Arm Circles
Then
20 Burpees
Strength/Skill
14 Min EMOM
ODD: 3 Strict Press
EVEN: 1 Rope Climb
*Strict Press weight should be anywhere from 30-50% of your Jerk Monday. If you cannot Rope Climb you have 4 Rope Pulls
METCON
15 Min AMRAP
10 S2OH 95/65
10 Burpees over Bar
10 K2E
Extra Work
Gymnastic: 10 Min EMOM 5-8 UnBroken Chest to Bar. Focus on Hollow and Arch positioning on the bar. Try to limit bending at the knees
Olympic: 15 Min EMOM 1 High Hang Snatch + Mid Hang Snatch + 2″ off the Ground Snatch AHAP
*Shoot For 60-70%
Core
KB Cross-Chop 3×10
Plank (Front and Sides) 2 x ME
*2 Rounds of Front, Left Side and Right Side. Record times!
Mobility
2 Min High Hamstring
2 Min External Rotators
2 Min Piriformis