AS A GROUP - with your Coach watching to make sure you DO IT!
200m jog
200m SPRINT
200m jog
50m duck walk
Skill:
6x
5 strict pull ups
10 one leg push ups - either switch every round, or 5 and 5 each round
Strength:
Squat clean and jerks
15 minutes
Metcon:
Barbell Complex
7x
3 power cleans
5 front squats
7 rack lunges each side
*Don't put the bar down during the round
*Heavier each set
IF YOU ARE NOT SWEATING OR COMPLAINING, OR PUTTING THE BAR DOWN, YOU FAILED YOURSELF ON THIS ONE!!!!!
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