MONDAY 6-22-15

Warm-up

15min

  • Kettlebell Warm-up

10 reps each hand of the following:

Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Weightlifting

20min                                              (4)
Back Squat:
Form:
A) 10min build to 5RM
B) 10min 5x5 85%
Cons:
A) 10min build to 3RM
B) 10min 5x3 85%
Int:
A) 10min Max Reps @BW
B) 10min 3x70% of reps @BW

  • A: Back Squat 

  • A/Int: Back Squat 

For Intensity have someone count off your top position.  If you break longer than a 3 count your set is over.


your 3 extra sets are not limited in rest at the top.

  • B: Back Squat 

Metcon

  • 500m Row (Time)

Max Effort 500m Row