20
Sep
9.21.15
Warm-up
Coaches Choice
Strength/Skill
Back Squat
6@60%
5 @ 70%
4 @ 80%
4 @ 85%
3×3 @ 90%
METCON
3 Rounds
8 DL (185/135)
12 Alt Pistols
12 Pullups
8 DL (185/135)
Extra Work
gymnastic:
Alternating Tabata Hollow / Arch Holds (8 Rounds)
Side raises: 5 x 30 each side
Scapula Push-ups (retract/protract) 5 x 20
Inchworm to extended plank hold (10 x 10 sec hold)
olympic:
Snatch: Every 60 sec x 2 sets: complete 1 rep @ 80%, rest 2 min, Every 60 sec x 2 sets: complete 1 rep @ 85%, rest 2 min, every 60 sec x 2 sets: complete 1 rep @ 90%
Core:
4×20 Heavy Russian Twists