October 20, 2014

MONDAY

Warm-up number 1

Strength:

Front squat

5x65%

5x75%

Max effort x 85%

Numbers calculated off 90% of 1rm 

5x10 OHS

Choose your weight, goal is not to miss any reps

Metcon:

Run 400m

20 Squat cleans (135/95)

50 Double under

20 Power cleans (135/95)

Run 400m

*ALL RUNS MUST BE PERFORMED CARRYING A PLATE (45/25)

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