metcon day

Morning kick start

10 minutes as many reps as possible.

110 pound sandbag power cleans

44 reps

Afternoon session:

10 Rounds of:

with 2 minute centers

60 kilo, Thrusters, 3 reps

6 pull-ups

9 Box Jumps, 30 inch

Stretch

a. pike stretch 15seconds x 3

b. middle split 15 seconds x 3

c. side split 15 seconds right/ 15 seconds left x 3

Running technique practice later on.

run 800 meters, run 400 meters, run 200 meters

rest as needed.

Finisher

A. straight legs strict toes to bar 10 x 5

B. push-ups 15 x 5