Monday 6, March 2017

Warm up:

1000 m row
then
3x
10 OHS
10 Pull ups
10 Push ups

Skill:

All this week is song week
Moby - Flower - Sally Up
Back suqts 60/40kg

Strength:

Another week of EMOM's just to change it up, this week we are doing the Olympic lifts and assistance moves

12 minutes
EMOM
5 power cleans 70%
3 burpees

Metcon:

This week we are going old school - and by that I mean KettleBells!!!

200 swings 32/24kg
100 evil wheels
Break it up however you need