Wednesday 2, March 2016

Warm up:

10 minute AMRAP

100 double unders
10 strict pull ups
10 OHS
10 burpees

Skill:

10 minutes HSPU

Strength:

Back squats

7-7-7-7-7 at your 5 rep max weight PLUS 2.5kg

Metcon:

8 min AMRAP

8 push press
8 hang cleans
8 rack lunges
Three choices of weight to choose from
70/50kg
60/40kg
50/30kg

After the 8 minutes you have 8 burpees for every time you put the bar down - NO MATTER WHAT YOU WILL DO 24 burpees after your 8 minutes, becasue if you didn't put the bar down, you DIDN'T go HEAVY enough