September 14, 2015

Monday

WARM-UP:

3 Rounds

300M Row

10 Air Squats

High Knees

Butt Kickers

10 Push-ups

SKILL/STRENGTH:

5 x 5 - Back Squat @ 75%

METCON:

Death by Power Clean

Each minute increase by one repetition

Example: Minute 1 = 1 rep, Minute 2 = 2 reps...etc.

Challenge Weight: 155/105 ONLY DO THIS WEIGHT IF YOU THINK YOU CAN COMPLETE 12 Rounds

RX: 135/95

EXTRA CREDIT: Choose the one that is your weakness

4 x 10 Strict Pull-ups

or

4 x 400M Runs (1:1 Rest)

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