Monday

Warm up:
100m Run
Down & Back Lunge & Twist
100m Run
15 OHS
100m Run
10 Strict Pull Ups
100m Run
10 GHD Sit Ups
100m Run
10 Back Extensions
100m Run

Accessories:
Beginner/Intermediate 2-3 Minute Double Under Practice
Advanced 2-3 Minute Triple Under Practice

Strength:
Burgener warmup

Snatch Pull
3-3-3-3-3 (Increasing Weight)

Metcon:
3 rounds
10 knees to elbow
12 power cleans 135/95
14 box jumps

Leave a Reply

Your email address will not be published. Required fields are marked *