Start of a new week, start of a new month, start of a new experience for me. :0)
This week we have our metcon programming brought to us by Coach Sean, he loves the Olympic lifts, and the power!
Strength:
Squat cleans
3-3-3
HEAVY on these we are looking for a 3 rep max PR for Tuesday's metcon.
Handstand holds
3x max time
Metcon:
10 rounds (time limit 30 minutes)
10 push jerks 60/40kg
15 GHD situps
200m run
scale weights:
men 60/50/40
woman 40/30/20
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