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
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)
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