9.8.15

Warm-up

5 Min Run/Row/Bike

Dynamic Warm-up

DL Warm-up

Strength/Skill

EMOM x 12 min:

odd min: 5 Deadlift

*increase load each set to heavy 5 rep

even min: 10 Windshield Wipers

METCON

4 Rounds

8 Hang Power Snatch 115/75#

40 Double Unders

*80 Singles if you can’t do double unders

Extra Work

gymnastic:

5×1 Straddle Rope Climb

7×1 Legless Rope Climb *No Kip

10×1 Rope Climb

*Rest as needed between sets, but no more than 1:00

olympic:

FS: 5 @ 60%, 5 @ 70%, 5 @ 75%, 4 @ 80%, 5 @ 75%, 3 @ 85%, 5 @ 75%, 3 @ 90%

4×4 @ 50-60% BN Jerk Balance

BN Split Jerk: 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90% 2 @ 85%, 1 @ 90%

Clean Pull to knee, 3 sec pause @ knee: 4×2 @ 100%

BS: @ 85% of FS Max complete 1 set Max Reps

Core:

Complete 50 E/S Deadbugs