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9.4.15

3
Sep

9.4.15

Warm-up

Dynamic Warm-up

Strength/Skill

None

METCON

200

400

800

1 Mile

800

400

200

Rest 1:1 for each interval

Extra Work

gymnastic:

For Time

50-40-30-20-10

Double Unders

Hollow Rocks

olympic:

Sotts Press with Snatch Grip: 4×5

Snatch + OHS: 2+2 @ 60%, 2+2 @ 70%, 2+2 @ 75%, 2+2 @ 80%, 85/1+2 @ 85%, 1+2 @ 88%, 1+2 @ 90%,

Core

200 AB Sit-ups

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