TUESDAY 7-14-15

Warm-up

20min

  • Kettlebell Warm-up

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

Gymnastics

(2)
10min

  • Scorpion Switch - Full (Animal Flow) (30 each way)

Weightlifting

(2)
8min EMOM
Form: 6 reps EMOM
Consistency: 8 reps EMOM
Intensity: 3 reps EMOM

  • All: Push Press (8xEMOM)

Because this is an EMOM the bar should be pulled from the floor, and intensity, I fully expect you to be able to clean a heavy 3 on your push press

Metcon

  • Death by Thruster (AMRAP - Rounds and Reps)

95/65