Tuesday October 1st, 2019

Warm-up ALL: 2 Rounds 100 Meter Run 15 Russian Kb swing (hard and fast) 5 Drop Jumps (https://youtu.be/SrCfgnllAmk?t) 7  Barbell Kang Squats

Clean work

OPEN: Clean Complex Every :90 X 6 1 Hang Power clean 1 Squat clean 1 Front squat

*Build in load as you go

Life: Metcon (AMRAP - Rounds) 10 min Amrap Bike 9/7 Cals 12 Jump squats 100 M Front rack Kb carry (https://youtu.be/zKHog8SWdM4?t=13)

Metcon

ALL: Metcon (Time) "LAZY LINDA GOES for a RUN" 10-1 Reps of DB Deadlift DB Bench press DB Squat Clean * 200 meter run after each round.

**After the 10th Db squat clean you will run 200 meter then start your round of 9..

50/35 RxUse the same set of DBs for each Movement.

22 Min cap

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