8.18.15

Warm-up

5 Min Run/Row

5 Min Anterior Shoulder Stretch

3 Rounds N.F.T.

10 Kip Swings

10 Banded Pull aparts

10 Floor Press with Bar

Strength/Skill

5×5 Bench Press @ Body Weight

METCON

5 Rounds

10 S2OH 75/55

15 Calorie Row

20 Push-ups

Extra Work

gymnastic:

1) 10×3 Strict Muscle Up

2) 10×5 Tempo Strict Dip

3) 10×2 Ring MU Transition

olympic:

1) 6 Min EMOM High Hang Snatch (Hip) 3 reps @ 50%

2) Snatch + Hang Snatch: Work up to 75% and complete 1+1 rep every 45 sec x 6 sets

Core

5 Min Plank (Cumulative)

Mobility

2 Min Thoracic Spine

2 Min Tricep Smash

2 Min Ball in Chest