Monday 23rd of July 2018 – July 23, 2018


Monday 23rd of July 2018

Movement Prep
5min AMRAP
100m Run
5 squat jumps
8 clean pull unders (power)
12 v snaps

Strength & Conditioning
Power Clean (6-6-4-4-2-2-2)
* Complete 8 burpee over the bar before completing reps.
*90sec rounds increase and maintain technique.

Metcon
Metcon (AMRAP – Rounds)
3 Rounds
1 – 24/18 Cal
2 – 12 DB thrusters 20/15
3 – 50 D/us
4 – 20 Box jump overs 24/20
5 – 15 TTB

* attempted to hold standard, scale reps before complexity

Extras
Metcon (Time)
2 Rounds
800m Row
1-1 rest
* damper must be on 10 aim for under 22 stroke rate

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