AS A GROUP - with your Coach watching to make sure you DO IT!
200m jog
200m SPRINT
200m jog
50m duck walk
Skill:
4x
4 reps of 1 1/2 chin ups
20-25 close grip push ups
Stength:
Bench press
Warm up 2-3 sets of 8-10 reps to correct any issues in form, make sure you are good to go for the next 5 sets
5 sets of 5 reps at
55/63/70/77/85%
Metcon:
7x 1 minute of work 1 minute rest (14 minutes total)
Every minute of work, you must complete
10 KB swings - heavy
5 KB cleans to each side - heavy
5 KB snatch to each side - heavy
THIS SHOULD TAKE 50+ seconds to get through. If you are done before that, you have gone too light, and I will fix that :-)
If you don't get through the 30 reps in 60 seconds, you owe 3 burpees per missed round
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