June 13, 2016

 

a) WARM UP:

Circuit Style Tabata (20s on, 10s rest)

Each person start at a different station and complete a cycle 4 times.

  • Battle Ropes
  • Push ups
  • Supermans or back extensions on GHD
  • Dowel pass thrus
  • Air squats

Finish warm up with Scap Activation

b) STRENGTH:

Snatch complex – E2.5MOM for 10 mins

  • 3 position Power snatch (hi hang, hang, floor) @ 55, 60, 65, 70% of 1rm snatch

c) METCON:

“Nicole”

20 min AMRAP of:

  • 400 meters Run
  • Max Rep Unbroken Pull-ups (** you start your pull-ups and when you come off the bar, you go back for a lap)

Score is cumulative pull-ups

d) ACCESSORY WORK:

2x:

  • 20 V-Ups
  • 15 Toe Touches
  • 10 Windshield Wipers
  • 10 Arch Rocks
  • 15 Arch Lifts
  • 20sec Arch Hold

 

e) RECOMMENDED MOBILITY:

  • lats and T spine – stretch and roll with foam roller
  • calves – stretch and smash with lax

 

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