Friday 093016

Warm Up
Band Walks - 2 x 15 steps each direction
1000 M Row
Then
7×2 Seated box jumps with same weight as earlier in the week and same height.

Squat Clean
6×3 @70% – Drop and reset each rep
All sets at 70%. Make the weight your bitch every single rep.

Push Press
4×4 @80%

Sprints
10 Rounds
20m Jog into 60m sprint into 20m jog
Rest 90 seconds
Set up cones at each distance, build up speed, sprint 60m, then slow down for 20m.
Do on pleasant St, flat ground.

Skill
EMOM 10 minutes
1 Legless rope climb w/controlled decent
If easy, put light weight vest on.

Pick 1...Which needs more work?
Metcon
21-15-9
Bar Facing Burpees
Overhead Squats (95/65)
Chest to Bar Pull Ups
or
Pressing Stamina
AMRAP 3 minutes x3
5 Burpee box jump-overs 24/20″
2 Ring HSPU
Rest 90 seconds between AMRAPs