Strength:
5 RM front squat
Metcon:
21-15-9
Deadlifts 225/155
box jumps
Hspu
170# 5rm front squat for Courtney!
Run 800 m
20 burpees
20 wallballs
run 400 m
40 burpees
40 wallballs
run 200 m
60 burpees
60 wallballs
Strength
10 Min EMOM
Each Minute Perform Hang Clean @ the following percentages
Minutes 1 – 3: 75% of 1 RM
Minutes 4 – 6: 80%
Minute 7: 85%
Minute 8: 90%
Minute 9: 95%
Minute 10: Go for PR
Metcon:
7 rounds of
7 Hang Cleans (115/75)
7 Push Press (115/75)
7 Goblet Squats (55/35)
Join us this weekend in Sunrise, FL as we run for those that can’t!
