Tuesday 4, December 2012

Skill:

Squat cleans 1 rep max in 10 minutes

Strength:

Back squats - build off of your 1 Rep max from yesterday

Metcon:

3x
10 jumping lunges (each leg)
20 kb swings 32/24kg
10 ball slams 20/16lb - FULL EXTENSION

then

800m to a mile run