TUESDAY 9-22-15

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

Form:5x8 (work on Rack/elbows and "pop")

Consistency: 5x5 heavy

Intensity: 5x3 From the floor soul crushing heavy

  • All: Thruster (5x5 )

Metcon (6 Rounds for reps)

  • :30 Max Burpees / 2:30 rest