So this morning, and the rain = :( that would be a sad face. Screws my entire week of programing up for the metcons.
Strength:
Back squats - add 5+ kilos (find your failure point)
5-5-5
Rack jerk
1-1-1-1-1
Metcon:
10 pull ups
20 hang cleans 42.5/30kg
250m row sprint
30 burpees
40 push jerks 42.5/30kg
500m row
50 air squats
60 weighted sit ups
250m row sprint
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