Monday 160801

Foundations:
Warm-Up:
Cossack squat (each side)

Push-Up
Wall Kick Ups

Mountain climbers (each leg)
T-High 5s (each arm)
Ring out the towel (each side)
Arms (over and back)
One arm thruster with kettlebell (each arm)
Squat to stand

Strength:

A. Thruster 4-3-3-2; rest :90

B1.SA DB/KB  row 4 x 8-10; :30

B2. FLR 4 x :45; rest :90

MetCon:
5 sets:

10 Kettlebell Swings

:15 AirDyne

Rest 2:00

Group:
Warm-Up:
Cossack squat (each side)

Push-Up
Wall Kick Ups

Mountain climbers (each leg)
T-High 5s (each arm)
Ring out the towel (each side)
Arms (over and back)
One arm thruster with kettlebell (each arm)

Squat to stand

Strength:

A.3-Position Clean (high hang, mid-thigh, and then from the floor) E2MOM 16:00

MetCon:
12:00: complete as many ladders as possible:

1 to 5 reps of Hang Power Clean, (75% of your 1RM)

Every time the barbell hits the floor, perform 5 Push-Ups

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