5/22/17
METCON:
5/22/17

Skill Based Warm-Up:

10 Minutes @ Easy Pace:

  • line to line KB Walking Lunge
  • 10 kettlebell swings
  • 20 Hollow Rocks

Strength:

  • Deadlift, Build to Heavy 3

This should be a challenging but technically sound, NOT maximal set. Leave 1 rep in the tank.

Met-Con:

10 Rounds For Time:

  • 3 Deadlifts, 315#/205#
  • 5 Pullups
  • 10 Pushups
  • 15 Squats

TIMECAP: 24:00

Extra Work – For Time:

  • 10 Squat Clean Thrusters, 135#/85#
  • 8 Squat Clean Thrusters, 145#/95#
  • 6 Squat Clean Thrusters, 155#/105#
  • 4 Squat Clean Thrusters, 165#/110#
  • 2 Squat Clean Thrusters, 175#/115#

TIMECAP: 15:00

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