TUESDAY 10-20-15

Warm-up:15 min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:25 min

  • Form: Metcon (Weight)

EMOM:
5 Hang Power Cleans (min 1-3)
5 Hang Cleans (min 4-6)
5 Thrusters (min 7-9)

3min rest

  • Form: Metcon (AMRAP - Rounds and Reps)

2nd Metcon: 12min AMRAP
15 RKBS
30 Speed Singles
*After every 3 rounds perform 8 Burpees

burpees do not count as total

  • Cons: Metcon (Weight)

EMOM:
5 Power Cleans (min 1-3)
5 Cleans (min 4-6)
5 Thrusters (min 7-9)

3min rest

  • Cons: Metcon (AMRAP - Rounds and Reps)

2nd Metcon: 12min AMRAP
15 KBS (24/16)
30 Double Unders
*After every 3 rounds perform 12 Burpees

  • Int  : Metcon (Weight)

EMOM:
5 Power Clean & Push Press (min 1-3)
5 Hang-Cluster (min 4-6)
5 Cluster (min 7-9)

3min rest

  • Int: Metcon (AMRAP - Rounds and Reps)

2nd Metcon: 12min AMRAP
20 KBS (24/16)
50 Double Unders
*After every 3 rounds perform 12 Burpees