8.11.15

Warm-up

Dynamic Warm-up

Clean Work

Strength/Skill

10 Minutes to find 2 Rep Max Mid-Hang Clean

METCON

“Diane”

21-15-9

Deadlifts 225/155

HSPU

Extra Work

gymnastic:

4 sets – 5 ring swings + pull ring to base of ribcage (stay hollow on pull)

10 min. EMOM – 2 MU + 2 strict dips

*scale w/ring C2B PU

olympic:

Cluster x 3 reps touch and go

*4 sets to find max triple

Clean + FS + Jerk: 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 @ 75%, 2 @ 80%, 3×2 @ 85%, 2×1 @ 90%

Core

2 min. Tabata Hollow Scissor Kicks

2 min. Tabata Hollow Rocks

2 min. Tabata Hollow Scissor Kicks

Mobility

2 Min Banded Hamstring

2 Min Low Back

2 Min Shoulder Smash