20150507

Warm-up

Run 800m

2x

10 pushups with 5 sec descent

40 4-count flutter kicks

10 front squats with barbell

5 push press with barbell

Weightlifting

Clean and Jerk (2x: 75%x3 +1 jerk; 85%x2 + 1)

Metcon

Metcon (Time)

For time:

21-15-9-6-3

Box Jumps (30/24)

HRPU

20140502

Weightlifting

Clean and Jerk (10 min to work up to heavy c and j)

Metcon

Metcon (Time)

For time:

50 airsquats

25 S2OH (95/65)

600m run

40 airsquats

20 S2OH

600m run

30 airsquats

15 S2OH

600m run

20 airsquats

10 S2OH

600m run

10 airsquats

5 S2OH

20180410

Metcon

Metcon (No Measure)

10 Min EMOM:

6 Toes 2 Bar

Metcon (AMRAP – Reps)

5 Rounds

3 min to run 400m, max effort Power Clean and Jerks with remaining time

(135/95RX)(155/115 RX+)

1 Min Rest Between Rounds