Monday
Strength: Sprints
Set 1: Sprint 100m Rest 1 Min
Set 2: Sprint 200m Rest 2 Min
Set 3: Run 400m (~80%) Rest 3 Min
Set 4: Sprint 200m Rest 2 Min
Set 5: Sprint 100m
Skill: 2-3 Min Triple Under/Double Under Practice
Metcon: “HOPE” a.k.a “Hope for Cures”
For Time:
3 rounds, 1 min per station, of:
Burpees
Power Snatch 75/55
Box Jump 24/20
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
**Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
**Score is total reps
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