Monday 160613

Foundations:
Warm-Up:
Run 200 meters
5 Cossack squat (each side)
10 Wall Squats
:30 Hollow hold
10 Mountain climbers (each leg)
10 Toes through rings/ Toes to Uprights
Knee hugs
10 Ankle rotations (each side)

Strength:
A. Clean Pull Clusters 5 x 1.1; building; :90 rest
B. Pendlay row 4 x 8-10; rest 90 sec

MetCon:
4 Rounds For Time:
15 kettlebell swings
15 ball slams

Group:

Warm-Up:

Run 200 meters
5 Cossack squat (each side)
10 Wall Squats
:30 Hollow hold
10 Mountain climbers (each leg)
10 Toes through rings/ Toes to Uprights
Knee hugs
10 Ankle rotations (each side)

Strength:
A. E2MOM 12:00 (6 sets): 1Power Clean + 1 Squat Clean

MetCon:
Five rounds for time:
Run 200 meters
12 Front Squats (95/65 lbs)
12 Pull-Ups