5/31/14

DAILY PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
5 Dive Bombers

Mobility
Athlete Choice - 6min

Skill/Strength
EMOM for 12min
1 KB Snatch + 3 OHS (R)
1 KB Snatch + 3 OHS (L)

WOD
For time
30 Bench Press (135/95)
5 Rope Climbs (15')
20 Bench Press (135/95)
5 Rope Climbs (15')
10 Bench Press (135/95)
5 Rope Climbs (15')


OLY PROGRAM

30 Reps of the Complex
1 Power Snatch
1 Snatch Grip Push Press
1 Snatch Balance


ATHLETE PROGRAM

Metcon
Row 6x1:00/2:00

Skill/Strength
Squat Clean Thruster 1-1-1-1-1-1-1

Accessory
4 Rounds
10 Reverse Flys
15 GHD Sit-ups