Thursday 23, August 2018

Warm up
Led by coach

Ready
50 HEAVY swings
50 HEAVY banded pull throughs
50 banded press

Strength
Clean
7-5-3-1-1-1
@70/75/80/90/90/90
Catch in the HOLE

Metcon
5x 4 min rounds
20/15 calories
1 round of Kettlebell DT
12 deadlifts 32/24 each hand
9 hang cleans 32/24 each hand or each side
6 jerks 32/24 each hand or each side
Rest the remainder of your 4 minutes

Extra Credit
5x
20 Double KB sit ups
10 KB curls
10 KB lying tricep ext