Monday 160606

Foundations:
Warm-Up:
Run 200 meters
8 walking lunges
Bear crawl
Spiderman lunge
8 Mountain climbers (each leg)
Crab walk
8 leg swing (each leg)
8 Band Pull-Aparts

MetCon:
For time:
30 OH plate walking lunges
400 m farmers carry
50 single unders
20 OH plate walking lunges
200 m farmers carry
50 single unders
10 OH plate walking lunges
100 m farmers carry
50 single unders

Strength/Skill:

A, Hang Clean 4 x 3; 2:00 rest between, speed over load

Group:

Warm-Up:
Run 200 meters
8 walking lunges
Bear crawl
Spiderman lunge
8 Mountain climbers (each leg)
Crab walk
8 leg swing (each leg)
8 Band Pull-Aparts

Strength:

A. Front Squat 5 - 4 - 3 - 3- 1 - 1 - 1; 2:00 between sets; build to a new max

MetCon:
4 rounds for time:
Run 200m
15 Pull-Ups
15 Wall Balls