wednesday

Warm-up

​200m Run 

Into... 

3 SETS
10 Glute Bridges 
8 Scap Pull-Ups
6 Tuck-Ups

Into…

3 SETS
10 Hang Muscle Cleans
8 Elbow Punches
6 Front Squats
4 Strict Knee Raises

Strength

​ON A 15:00 RUNNING CLOCK...
Build to a Heavy 10-Rep Front Squat

(Score is Weight)

Metcon

​EVERY 3:00 x 5 SETS
10 Thrusters (115/75)|(85/55)
15 Knees to Elbow
10 Up-Downs Over Bar

(Score is Slowest Time)