FRIDAY 6-19-15

Warm-up

15min

  • Coach's run mobility

Weightlifting

20min                                                (3)

  • A1: Pendlay Row (5x5 )

  • A2: Cuban Press (5x10)

a "muscle snatch" only not fast

Metcon

8min AMRAP

  • Form: Metcon (AMRAP - Rounds and Reps)

15 Mountain climbers (each)

15 Sit-ups

  • Con : Metcon (AMRAP - Rounds and Reps)

20 Side Hop Mountain Climbers (total)

20 V-ups

  • Int : Metcon (AMRAP - Rounds and Reps)

7 Back-rolls to support on bars

21 Hollow Rocks

https://youtu.be/hLtx6BESvy4