8.31.15

Warm-up

5 Min Run/Row/Bike

“Hip Flow”

10 Back Squat w/ Bar

10 Lunges w/ Twist

Strength/Skill

16 Min EMOM

Odd: 5 Rep Back Squat

Even: 30 second hand stand hold

*Work on Body Control. If you can do nose and toes hold do that.  Then if you think you are ready do a free standing handstand

METCON

10 minute AMRAP

10 Push Ups

10 Box Jumps 30/24

*Step ups are allowed for Rx

20 Air Squats

* 10 goblet Squats with 53/35 for RX+

Extra Work

gymnastic:

10×1 3 Pos Pull up Hold (5ct)

7×2 Wall Facing HSPU Negative (5ct)

olympic:

Every 90 sec: Snatch: 3 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 2 @ 80%, 1 @ 90%, 2 @ 80%

EMOM x 8 min: Snatch Pull x 2 @ 95% + 7 TTB

Core

2:00 min. tabata Ground Windshield Wipers

20 strict TTB in as few sets as possible

2:00 min. tabata Hollow Plank holds

Mobility

2 Min High Hamstring Smash

2 Min VMO Smash

2 Min Banded Hip Flexor