Friday August 16th, 2019

Warmup

ALL: 3 round 200 meter run 1 round of barbell warmup 5 deadlift (shin) 5 hang muscle clean (shin) 5 front squat 5 strict press 5 back rack elbow rotation (side)

Metcon

OPEN: Metcon (AMRAP - Reps) "Flashback Friday 15.4 Edition"

8 Min Amrap: 3 HSPU 3 Cleans (185/125) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans ...Continue up ladder. Hspu go up by 3 each round and Cleans go up by 3 every 3 rounds.

LIFE: Metcon (AMRAP - Reps) 15.4 ish 8 Min Amrap: 7 Db Z press 7 Db power clean 7 cal row

Warm-up

ALL: 2 rnd "sprint warm up" 50 ft Knee to chest pulls 50 ft butt kickers 50 ft toe sweeps 50 ft Drunken Germans

Run

ALL: Metcon (Time) 3 Attempts to find fastest 100 yard Dash