WARM-UP:

2 rounds:

200m row
2 Jefferson Curls (barbell)
10 V-ups
8 Good Mornings
10 Kip Swings
10 Goblet squats

SKILL:

Spend 10 minutes working on handstand progressions

WEIGHTLIFTING:

4 x 2 Squat cleans @70-75% (drop and reset)

METCON:

Four rounds for time of
6 Power Cleans (185/125 lbs)
12 Toes-to-Bar
15 Box Jump Overs (24″/20″)

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LEANFIT:

For time:

3x 400m Runs, rest 1 minute between runs
25 Back extensions
75 Sit-ups
3 x 500m Row, rest 1 minute between rows
25 Back extensions
75 Sit-ups
3 x 400m Runs, rest 1 minute between runs

_____

DE:

For time:

50 Bench presses (115 lb./65 lb.)
800m Run
50 Sledge hammer strikes
800m Run
50 Toes to bar
800m Run
200m Farmers carry
800m Run
150ft Bear crawl
800m Run

Media:
Monday March 26, 2018