Monday 100316

Warm Up
Crossover Symmetry - Activation
Then
3 Rounds
20 GHD sit Ups
20 Empty bar OHS

Squat Clean
10×1 @80-925%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

Metcon
"Blast Off #1"
5 Rounds for Time
5 Front Squats (225/155)
10 Burpees
300 M Row
Rest 2 Minitues between rounds
Compare to 120415

Pick 1...what needs more work
Gymnastics Skill
Every 90 seconds for 9 minutes
SPRINT 200m
12 Toes to bar

Snatch/Overhead Squat Training
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×4 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

Leg Strength
5 Rounds
80′ Forward facing sled drag HEAVY
Rest as needed