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