MONDAY 5-18-15

Warm-up

15min

  • Agility

Weightlifting

20min                                              (4)

Front Squat:

Form:
A) 10min build to 5RM
B) 10min 3x5 85%

Cons:
A) 10min build to 3RM
B) 10min 3x3 85%

Hang Clean:

Int:
A) 10min build to 3RM
B) 10min 3x3 75%

  • A: Front Squat (Enter from above)

  • B: Front Squat (Above)

  • A : Hang Clean (1x3)

  • B: Hang Clean (3x3)

Metcon

90s on / 90s off

  • Form: Metcon (5 Rounds for reps)

10 Air Squats

5   Deadlifts

record weights in comments

  • Consistency: Metcon (5 Rounds for reps)

12 Air Squats

6 Deadlifts (185/135 -- 225/155)

  • Intensity: Metcon (5 Rounds for reps)

12 Tuck Jump Air Squats

6 Deadlifts 225/155