Friday 060316

Warm-up
50 Wallballs
20 Strict pull-ups

Press
Find your 1RM strict press

Metcon
DT
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Jerks

Prowler Test
40m sled push sprint down
40m sled push sprint back
30m sled push sprint down
30m sled push sprint back
20m sled push sprint down
20m sled push sprint back
60-90lbs added for males and 30-50lbs added for females. Try to finish in roughly 50-90 seconds. If you end up going super slow or stopping other than to turn around, you went too heavy If you sprint through it very easily, you need more weight. Use the high handles for all sprints, no low handles.