Squat-
Front squat- Build your MAX of the day!
***
Metcon-
15 AMRAP-
2-4-6-8.. etc
Front rack lunges
Hang power clean
Push ups
RX= 40/25kg
***
StrengthCon-
1) Build heavy Complex of-
1 Hang squat clean + 2 front squats
2) Build heavy Complex of-
1 HPC + 2 jerks
3) On 10:00 running clock- As many rounds as possible-
Thrusters 50/35kg
– Every pause = 9 Deadlifts + 9 Pull ups
***
Row WOD-
1) 5 rounds of-
400 Meters row / 1:30 rest
– Record your total working time..
2) Row as many meters as possible your Part 1 time.
3) 3 rounds of-
9 Cal row
9 Lateral burpees
9 Cal row
9 DB thrusters
