Thursday 20th, April 2017

WARM-UP:   250 m run

Then 2 rounds of:

10 KBS  

10 push ups

8 spiderman lunges

8 goblet squats w/ KB

8 leg swings (each side)

 

 

STRENGTH:  8 mins EMOM – Overhead Squats/ superset w/ Good Mornings

ODD mins:  3 OHS w/ a 3 sec pause at bottom  (increase weight each round)

EVEN mins:  8 good mornings (weighted)

 

METCON: complete for time:

 

BUY-IN   100 DUs

18 – 12 – 6

power snatch  115/85

pull-ups

box-jump-overs  24/20

CASH OUT: 400 m sprint.