Wednesday September 18th, 2019

Warm-up

ALL:

2 min Calf smash (kb or roller) Then Alternating Tabata Russian Kb swing Db jump squat (hold 2 X 5# dbs)

*After warm up those doing the Life option will get started on 35 min amrap while Open works on cleans and squats.

Clean work

OPEN : Metcon (Weight) Every :90 X 6 Row :30 @ 80% -Right into 3*2*1 Power cleans

*Perform 3 reps for 1st 2 sets *Perform 2 reps for 2nd 2 sets *Perform 1 rep for 3rd 2 sets

*track heaviest single weight

Strength

OPEN: Front squat (4 X 6)

Every 3 min X 4 6 Front squats @ 90% of 3 rep Max (refer to 8/15)

Metcon

OPEN : Metcon (AMRAP - Reps) 10 Min for Max reps of Lateral Box step up (20")

Set the boxes outside and get some FRESH AIR start stepping

Metcon

LIFE: Metcon (AMRAP - Reps) 35 Min Amrap Bike 10 Cal :30 Single leg ring plank (:15 per side) Skierg 10 Cal 15 medball clean 200 Meter run 5 Manmaker (30/20)