20
Aug
8.21.15
Warm-up
SUPRISE!
Strength/Skill
5×8 Bent Over Row AHAP
METCON
2k Row
40 Hollow Rocks
50 Air Squats
40 Russian KB Swing 53/35
50 Wall Balls 20/14
Extra Work
gymnastic:
3 min. box shoulder stretch
3 min. wrist stretch
10 rounds – 15 ft. HS walk to wall reestablish straight body and hold for 15 sec.
olympic:
Sotts Press: 4×4 AHAP
B) Snatch: 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 3 @ 75%, 2 @ 85%, 3 @ 75%, 2 @ 90%
C) Press in Split: 4×4 AHAP
D) CJ: 3 @ 50%, 3 @ 60%, 3 @ 70%, 2 @ 75%, 3 @ 70%, 2 @ 80%, 3 @ 70% , 2 @ 85%
CORE
100 Windshield Wipers
Mobility
2 Min Couch Stretch
2 Min Thoracic spine
2 Min Adductor Smash