Tuesday 8/1/2017

Strength

4 sets of:

6 seated single-arm KB/DB press - heaviest possible

10 dragon flags

:15 ring support hold (scale to box support or plank hold as needed)

20 Russian med ball twists


Metcon

Sport

5 rounds for time of:

10 power cleans 135/95

200m run w/ med ball

10 push press 135/95

 

Fitness

5 rounds for time of:

10 power cleans 115/75

200m run w/ med ball

10 push press 115/75

 

Life

5 rounds for time of:

10 power cleans - choose load

200m run

10 push press - choose load