STRENGTH
Power Clean
60%×3
65%×3
70%×2
75%×2
80%×1
85%×1 (2)
METCON
Warrior Wednesday
Chris Kyle
3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 40 Thrusters (65/45 lb) 40 Elevated Push-ups (feet on 24/18 in box) No dropping of the bar from the top of the Thruster. Bar must be lowered to the ground after each Thruster.
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8