8
Sep
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