9.18.15

Warm-up

5 Min Run/Row/Bike/Jump Rope

Coaches Choice

Strength/Skill

Bench Press 10,8,6,6 AHAP

KB Alt Bent Row: 4×30 sec alternating AFAP/AHAP

METCON

For Time:

1 Mile Run

50 Russian KB Swing (70/53)

10 Wall Walks

800m Run

150 DU

30 SDLHP 70/53 (With KB)

400m Run

50 Hollow Rocks

200m farmer carry (45/25)

Extra Work

gymnastic

For Time:

50 Strict Pull-ups

*if you can’t do strict use a band but still do a band

olympic

Snatch Balance: 5×3 up to 3RM

Snatch + Hang Snatch: 1+3 @ 60%, 1+3 @ 65%, 1+3 @ 70%, 1+2 @ 75%, 1+2 @ 80%, 83/1+2 @ 85%, 1+1 @ 90%

Core

300 Flutter Kicks (150 E/S)