Thursday 2, July 2015

Warm up:

By now you got it going!

Strength:

Bench press
5-5-5 warm up
5-5-5 at 65/75/85% of your NEW max (add 2.5kg to your last)

Hang cleans
3x max reps at your goal for the day

*so if you want to hit 15 reps all three rounds at 60kg that is YOUR goal for the day

Metcon:

21-15-9
KB swings 32/24kg
Single arm ring rows
HSPU
*after each round (all 21, all 15, all 9)
5 tire flips