Wednesday 100516

Warm Up
Crossover Symmetry - Activation
Then
3 Rounds
20 Hip extensions
20 Empty Bar Thrusters

SPEED Back Squat
8×3 @62.5%
Controlled on the way down, explosive on the way up.

Split Jerk
6×3 @70-75%
The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

Metcon
AMRAP 15 minutes – Climb the ladder
10-20-30-40-50-60-70 etc.
Double-unders
1-2-3-4-5-6-7 etc.
Muscle-up
*Starting right after finishing the round of 40 and 4, rest 1 minute before starting the next round, 5/5, 6/6 etc.
And so on (keep resting after each round if you make it that far)…

Then, depending on your weaknesses, choose ONE of the following:
Metcon

10 Squat Snatches (135/95)
400 M Run

Leg Stamina
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground.