1. Warm-up 8 Minutes Row 200m 15 Pull ups 10 Sit Ups 2. Strength Touch and Go Deadlift 1×6 @62.5% 1×5 @72.5% 1×4 @82.5% 1×1 @92.5% Off 385 3. Met-Con 10! Power Clean 135 Strict HSPU a long time 4. Interval Work AMRAP 3 Minutes Wallballs 20# AMRAP 3 Minutes Hand Release Burpees to Target-pullup bar Rest 2 Minutes AMRAP 2 Minutes Same AMRAP 2 Minutes Same Rest 1 Minute AMRAP 1 Minute Same AMRAP 1 Minute Same 5. 8 Rounds Run 200m - did on treadmill Rest :30
2 comments:
1. Warm-up
8 Minutes
Row 200m
15 Pull ups
10 Sit Ups
2. Strength
Touch and Go Deadlift
1×6 @62.5%
1×5 @72.5%
1×4 @82.5%
1×1 @92.5%
Off 385
3. Met-Con
10!
Power Clean 135
Strict HSPU
a long time
4. Interval Work
AMRAP 3 Minutes
Wallballs 20#
AMRAP 3 Minutes
Hand Release Burpees to Target-pullup bar
Rest 2 Minutes
AMRAP 2 Minutes
Same
AMRAP 2 Minutes
Same
Rest 1 Minute
AMRAP 1 Minute
Same
AMRAP 1 Minute
Same
5.
8 Rounds
Run 200m - did on treadmill
Rest :30
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