150518

“He that is good for making excuses is seldom good for anything else” – Ben Franklin

 

– Weightlifting –

EMOM x 6min:

1 snatch + 1 hang snatch x 2 (progressive, heavier than last week)

 

– Strength/Gymnastics –

EMOM x 3min:

1a) back squat x 3 @ 85%

1b) ring dips x ME

* 1min rest *

EMOM x 3min:

back squat x 2 @ 90%

* 1min rest *

EMOM x 5min:

back squat x 1 @ 95%

 

– Conditioning –

For time:

50 wall ball  (20/14)

200m run

15 snatch  (115/75)

200m run

15 snatch  (115/75)

200m run

50 wall ball  (20/14)

* 15min time cap *

 

– Mobility –

10min couch stretch x 5min ea leg  (force glue activation, hips to floor)

hip flexor rainbow w/ lacrosse ball mash x 2-3min ea side

[youtube=://www.youtube.com/watch?v=n7ovAbtGXpU&w=854&h=480]