Monday 13, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

20 elevated side plank
20 weighted v-twist
20 four count flutter kicks

Strength:

Max effort Monday :-)

4 three minute rounds

Round 1 and 3

Max effort hang cleans 60/45kg

Round 2 and 4

Max effort jerks 60/45kg

Metcon:

Scaled version of a CF main site

200 Double unders
100 DB squat snatch - 50 each side AHAP
200 Double unders