17
Sep
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)