Monday 25, April 2016

Warm up:

400m run as a group
3 min AMRAP
20 KB swings
10 push ups
3 min AMRAP
10 goblet squats
10 pull ups

Skill/Stabilizer:

8 minutes skill wok on double unders - if you dont want to work on double unders run or air dyne for 8 minutes

Strength:

4 minutes HEAVY Back Squats
4 minutes HEAVY Push press
4 minutes Thrusters 42.5/32.5kg

***YOU MUST GET A MINIMUM OF 30 reps in each 4 minutes

Metcon:

EMOM

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 32.5/22.5kg with 5 burpees 
From 5:00-10:00 use 42.5/32.5kg with 3 burpees
From 10:00-15:00 use 52.5/42.5kg with 1 burpee

Continue adding 20 lb. every 5 minutes for as long as you are able.