17
Aug
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