Monday July 10, 2017

STRENGTH

Squat Clean 5 x 2 (Ascending)

After adequate warm up, 5 reps of 2 sets, ascending. Sets will be performed on a :90 clock.  A good gauge of where to start is roughly 70%. Post all successful sets of 2 (a set of 1 does not count). TnG or quick drop are both acceptable.

METCON

AMRAP 7
7 Toe to Bar
7 Pull Up
7 Burpee

Burpees must be performed 15' away from the rig, the coach will set up cones. This means you are not allowed to do burpees under the rig. Post completed rounds + reps.