Monday 12th March 2018

 

Warm – Up:  250 m run, then;

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

 

Strength: Front Squat (NOT from the rack)

Work up to a heavy squat clean + 3 front squats

 

MetCon: For Time:

25 Power Snatch 115/75

25 Wall Ball 20/14

25 S2OH 115/75

25 Burpees

25 Front Squats . 115/75

25 T2B 

 

ENDURANCE WOD

200-180-160-140-120: Jump rope Single 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie on rower