METCON
On the Minute x 16 (4 Rounds) Min 1 - 5 Box Jump Overs + 5 TTB Min 2 - 4 Power Snatches + 4 Overhead Squats @50% of PS Min 3 - 5 Strict Pull-Ups + 10 Push Ups Min 4 - Recovery Row/Bike/200m Run
STRENGTH
Back Squat
5 Sets: Set #1 - 60% x 12 Set #2 - 65% x 10 Set #3 - 70% x 8 Set #4 - 75% x 6 Set #5 - 80 x 4
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