Basic
Warm Up/Mobility
Warm-up
Trap Scrub
Wrist Stretch
Wrist Stretch
2 Rounds
200 M Of Choice
5 Clean Deadlift
5 Bent over Row
5 Strict Press
Strength
Clean (15:00 est 3 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
10-9-8-7-6-5
Cleans (185/125)
5-6-7-8-9-10
HSPU
Cleans (185/125)
5-6-7-8-9-10
HSPU
yes squats
Finisher
Metcon
3 Sets
30 Glute Bridges
30 Heel Taps
:30 Side Plank (R) / :30 Side Plank (L)
1:00 Plank
30 Glute Bridges
30 Heel Taps
:30 Side Plank (R) / :30 Side Plank (L)
1:00 Plank
Ski Mt Juliet!
6x 200m with 1:30 min rest between intervals – perform at 1k pace
and increase pace with each interval if possible
and increase pace with each interval if possible