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