July 23, 2015

Thursday

SKILL/STRENGTH:

Front Squat - 5 x 3 @ 80%

1 minute of Power Snatches, 95/65
1 minute rest
1 minute of Muscle ups/Pull-ups
1 minute rest
1 minute of Double Unders
1 minute rest
1 minute of Muscle ups/Pull-ups
1 minute rest
1 minute of Power Snatches
1 minute rest
1 minute of Double Unders

METCON:

3 RFT:
500m Row or 400M Run
12 Burpees
21 Box Jumps, 24/20″

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