10
Aug
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