Metcon
5 rounds for time
100m Sprint
10 Thrusters 75/45
10 Lateral Bar Over Burpees
1min Rest
Core
3 rounds not for time
15 PVC sit ups
15 weighted good mornings
heavy single arm farmer carry (Down and back left arm/ Down and back right arm)
5/24/2017
Strength:
power cleans
every 90 seconds, 7 rounds
5 reps @ 65% of 1RM
Metcon:
15m AMRAP
10 Front rack lunges 115/75
15 toes to bar
20 box jumps
5 rounds for time
100m Sprint
10 Thrusters 75/45
10 Lateral Bar Over Burpees
1min Rest
Core
3 rounds not for time
15 PVC sit ups
15 weighted good mornings
heavy single arm farmer carry (Down and back left arm/ Down and back right arm)
5/24/2017
Strength:
power cleans
every 90 seconds, 7 rounds
5 reps @ 65% of 1RM
Metcon:
15m AMRAP
10 Front rack lunges 115/75
15 toes to bar
20 box jumps
