Warm up:
3 minute air dyne - 45 calories
Down and back
Small fast steps
One leg high knee jump
Front toe touch
Inch worm
Skill/Stabilizer:
5 minute AMRAP
10 yes 2 bar
10 burped pull ups
Strength:
Finding new power lift mars this week!!!!
Back squats
2x10 bar only
3x5 at medium weight YOU feel
3x3 at medium to heavy weight YOU feel
5x1 singles to find max - may only take 3, may take 7 but find it
Metcon:
50 air squats
5 clean and jerks
40 air squats
4 clean and jerks
30 air squats
3 clean and jerks
20 air squats
2 clean and jerks
10 air squats
1 clean and jerk
Pick an appropriate weight
102.5/70kg
80/60kg
60/40kg
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