Sunday 151025

Foundations:

Warm-Up:
400 run
Dynamic

Skill/Strength:
A. Strict Press 4 x 5
B. Power Clean Introduction
C. Sit-Up Review

MetCon:

200m Run
10!
Power Clean
Sit-Up

Cool Down

Group:

Warm-Up:

Partner MedBall Warm-Up

Strength/Skill:
A.15:00 to build to a heavy complex of  clean + hang clean + front squat 

B. Double Under Practice 5:00

MetCon:
With a partner alternate full rounds for 7:00:
Farmers Carry (down and back on the mats)
Burpee Broad Jump (down the mats, partner comes back)

rest 3:00

With a partner Row as far as possible in 7:00

rest 3:00

With a partner alternate full rounds for 7:00:
8 Box Jumps
8 Toes to Bar