Tuesday 8, May 2018

Warm up
400m run
3x
10 PVC wall squats
10 pull ups - work strict one round kipping the next
10 push ups
10 back extensions

Ready
6 min AMRAP
3 HSPU
6 K 2 E
9 Wall balls

Strength
Back Squat
5-3-1+-3-5+
75/85/95% of your 90% of your 1 RPM

Metcon:
3 min
400m run
As many DB squat cleans as you can do 50/35lbs

Rest 3 mins
Then total time to complete above time = score

Rest 3 mins
Then
3 min
400m run
As many DB thrusters as you can do 50/35lb

Rest 3 mins
Then total time to complete above time = score

Score = combined of the two