Wednesday 12.20.2017

Movement Prep


3 sets of:

10 Cossack squats - loaded if possible; light

10 single-leg KB deadlifts (10L/10R) - light

5 squat to overhead med ball throw - max height

 

Strength

Back squat

 

Sport:

5RM


Fitness:

5RM


Life:

Work up to a heavy, but safe, set of 5


 

Metcon


Sport:

For time:

5 cleans 225/155

20 lateral burpee box jump overs 24”/20”

500m row

20 lateral burpee box jump overs 24”/20”

5 cleans 225/155



Fitness:

For time:

5 cleans 185/125

20 lateral burpee box jump overs 24”/20”

500m row

20 lateral burpee box jump overs 24”/20”

5 cleans 185/125


 

Life:

For time:

10 power cleans - choose load

20 lateral burpee box jump overs

500m row

20 lateral burpee box jump overs

10 power cleans