Warm-up

Coaches Choice

Weightlifting

Overhead Squat (8 sets Every 90 sec 3 OHS)

0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30
Keep your core tight and lock your shoulders in.  You should feel like you're trying to bend the barbell overhead.  Drive your knees out and stay tight throughout.

Metcon

Metcon (Time)

For Time:

12 Pull Ups
24 Cleans 95#/65#
36 KBS 53#/35#
12 Pull Ups
18 Cleans 135#/95#
24 KBS 53#/35#
12 Pull Ups
12 Cleans 185#/125#
12 KBS 53#/35#
12 Pull Ups

Rx+
C2B
Cleans
135#/95#
185#/125#
225#/155#

Try and keep and even pace through out.  The goal is to do everything in as big of sets as possible.  Pushing outside your comfort zone is how you get better and grow as an athlete.

 

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