New Tempo: 30X1
3 Seconds down
0 Seconds in the bottom
X: Explode out of bottom
1 second at the top
*Work up to a heavy 3 for the day.
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
