400m run then alternate with a partner:
6 rounds (3 each)
4 muscle cleans
4 front squats
4 strict presses
4 good mornings
Strength/Skill:
MetCon:
Rotate through with a partner:
3:00 Slurpee Box Step Over
3:00 KB Carry and Squat (10)
3:00 Sled Push
3:00 Heavy Kettlebell Swings
3:00 Rest
*Repeat with 2:00*
4 muscle cleans
4 front squats
4 strict presses
4 good mornings
Strength/Skill:
A1. Stiff Leg Deadlift 3 x 6-8 reps @30x1; rest :60
A2. Lateral Box Step Up 3 x 5 each leg; rest :60
A2. Lateral Box Step Up 3 x 5 each leg; rest :60
A3. Weighted Sit Up 3 x 10; rest :60
MetCon:
Rotate through with a partner:
3:00 Slurpee Box Step Over
3:00 KB Carry and Squat (10)
3:00 Sled Push
3:00 Heavy Kettlebell Swings
3:00 Rest
*Repeat with 2:00*
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