Thursday April 12, 2018

Warm Up 109 (No Measure)

Every 5 Sec for 60 reps

odd: 1 burpee

even: 1 air squat

then w/ empty bar

2 RNFT:

5 Front Squat

5 Push Press

5 Thrusters

2 RNFT:

5 deadlifts

5 muscle cleans

5 power cleans

Front Squat Complex (6 x 1+3)

6 Rnds of:

1 Hang Squat Clean +

3 Front Squat

Metcon (4 Rounds for reps)

Tabata double unders

Rest 1 min

Tabata overhead squats

Rest 1 min

Tabata toes to bar

Rest 1 min

Tabata burpees

-Choose weight where you can hold bar for whole 20 sec.
-Score is lowest rep count per round of tabata

Metcon (No Measure)

5 RNFT:

15 Sit Ups

30 Sec L-Sit

Scale as needed