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8.14.15

13
Aug

8.14.15

Warm-up

1 Mile Run

Strength/Skill

3×3 to your 3 Rep Max (85% of your 1RM). Drop down 10% and complete a burn out set. ¬†MAKE SURE YOU HAVE A SPOTTER ON YOUR LAST SET!

METCON

Complete a minute of the following. Athletes will have a 30 Second rest period between movements

GHD Hip Extensions

Turkish Get-Ups 53/35

Air Squats

Push-ups

Row for Calories

Pull-Ups

Hang Power Snatch 95/65

V-Sit Ups

KB Swings 70/53

*Score is total amount of reps

Extra Work

gymnastic:

7 Rounds

7 HSPU

7 Ring Dip

7 Ring Push Up

olympic:

Drop Snatch: 4×3

Snatch: 50/3, 60/3, 70/2, 75/2, 80/2, 85/1

Core

75 Evil Wheels

Mobility

2 Min Ant Shoulder Smash

2 Min Lat Smash

2 Min Thoracic Spine Smash

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