Tuesday, 9/19

STRENGTH/SKILL
Every 3 minutes, for 15 minutes (5 sets), complete:
Front Squat x 2 reps (no tempo)

THEN: Three sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Kettlebell Windmills x 6-8 reps each arm
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds

OR
Every 2 minutes, for 12 minutes (6 sets), complete:
High-Hang Clean x 2 reps
Focus on driving through the legs and creating power from them.
*Sets 1-3 – 65%
*Sets 4-6 – 70%

METCON
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
OR For time:
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps
Sandbag Carry x 200 meters
Strict Pull-Ups x 12/10 reps

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