Monday 052316

Warm Up
4 Slow rounds
15 KB swings
15 Box jump-overs

Back Squat
Back squat 8×2 @60% – Speed work (Controlled down, fast fast fast up) – No belt, sleeves, or oly’s – Keep rest very short.
The goal is to clean up movements and we will be gradually building towards heavier sets. Trust it.

Metcon
AMRAP 7
3 Clean and Jerk (135/95)
3 Calorie Assault Bike
6,6/9,9/12,12 etc.
Compare to 040916

Skills
5 Rounds
Run 200m
6 Muscle-ups
Compare to 040416