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