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