Tuesday, August 4, 2015

PREP:
3x
10-meter square bear crawl
10 walking toe taps
10 single-leg deadlift
10 bandy side steps

STRENGTH:
Deadlift
Advanced and Intermediate
1 x 3, 1 x AMAP, resets

Beginner
3 x 6-8, resets

CONDITIONING:
Advanced
5 rounds
25 double-unders
5 snatches, 135/95

Intermediate
4 rounds
25 double-unders
5 snatches, 95-135/65-95

Beginner
3 rounds

25 double-unders
5 snatches, PVC-75

CASH OUT:
Advanced
3x
2:00 plank
10 knees-to-elbows
10 dumbbell rows

Intermediate
3x
1:30 plank
10 knees-to-elbows
10 dumbbell rows

Beginner
1:00 plank
5-10 hanging leg raises
10 supinated ring rows

MOBILITY:
T-spine smash
Upward dog