Warm-up
400m run
Then 5 rounds of:
10 wall balls
10 kettlebell swings
10 Plyometric squat jumps
Strength
Clean Week 3
7 Sets of 2 @ 50% increase weight by 5-10 pounds each week or increase as needed.
Metcon
Complete as many rounds as possible in 7 mins of:
21 Thrusters, 95/65 lbs
21 Pull-ups
15 Thrusters, 95/65 lbs
15 Pull-ups
9 Thrusters, 95/65 lbs
9 Pull-ups
5 min rest then
10 min Handstand balance practice
Advertisements
