Thursday Teams
Warm Up/Mobility
Warm-up
10 Jumping Squats
8 Barbell Hang Power Clean
8 Barbell Hang Power Snatch
5/5 Split Squats
10 Hollow Rocks
10 Cossack Squats
10 Plank to Pike
10 KB RDL
10 KB Russian Swings
10 Box Jumps
8 Barbell Hang Power Clean
8 Barbell Hang Power Snatch
5/5 Split Squats
10 Hollow Rocks
10 Cossack Squats
10 Plank to Pike
10 KB RDL
10 KB Russian Swings
10 Box Jumps
Metcon
Metcon (Time)
200 M Partner Run
80 Hang Power Cleans (95/65)
80 Situps
200 M Partner Run
60 Push Ups
60 Pistols
200 M Partner Run
80 Box Jumps Overs (24/20)
80 Hang Power Snatch (95/65)
200 M Partner Run
60 Kettlebell Swings (53/35)
60 Goblet Squats
100′ HSW (25′ at at time)
80 Hang Power Cleans (95/65)
80 Situps
200 M Partner Run
60 Push Ups
60 Pistols
200 M Partner Run
80 Box Jumps Overs (24/20)
80 Hang Power Snatch (95/65)
200 M Partner Run
60 Kettlebell Swings (53/35)
60 Goblet Squats
100′ HSW (25′ at at time)
Finisher
Metcon
3 Sets
10 Barbell Roll Out
10 Tuck Ups
10 Hollow Rocks
10 Superman
10 Barbell Roll Out
10 Tuck Ups
10 Hollow Rocks
10 Superman
Ski Mt Juliet!
Checkpoint – 500m for time – 1k target pace or faster