November 18, 2015

Wednesday

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Clean 7 x 2 @ 70% (reset on each rep)

METCON:

DEATH BY BACK SQUATS (Time Cap 20 Minutes) 

CAVEAT: Once your form breaks down you are done!!! Even if there is time left for you to complete the round.

For Max Rounds Completed

1 Rep (135/95) in the first minute

2 Rep in the second minute

3 Rep in the third minute

etc.

EXTRA CREDIT:

4 x 20 Calorie Sprint (Rower or Airdyne)

or 

4 x 30 Double Unders

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