Monday 160718

Foundations:

Warm-Up:

400 meter run then alternate with a partner:
4 muscle cleans
4 front squats
4 strict presses
4 good mornings

Strength:
A. Thruster 4 x 4; building; rest 2:00

MetCon:
For Time:
200 m FC
15 TTB
3 Wall Walks
200 m FC
12 TTB
6 Wall Walks
200 m FC
9 TTB
9 Wall Walks

Accessory:3 sets not for time
15-20 reverse snow angels
10 kettlebell goat baggers

Group:

Warm-Up:

400 meter run then alternate with a partner:
4 muscle cleans
4 front squats
4 strict presses

4 good mornings

Strength/Skill:

A. Deadlift 6-4-2-6-4-2; wave; rest 4:00 between each set; use that time to work on appropriate skill work on the rings

MetCon:

3 rounds for time:

15 Pull-Ups/RIng Rows
30 Kettlebell Swings

Accessory:

3 sets:

Front Rack Hold x :45-60 @ 1RM; build slightly; rest :90