Metcon (Time)
For Time:
800m run
30 hand-release push-up
400m run
20 hand-release push-up
200m run
10 hand-release push-up
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Kneeling Hip Flexor Lifts x15
Clean Technique
3 Position Power Clean (1-1-1-1-1)
Above knee, below knee, from ground
Same weight across
Metcon (Time)
50-40-30-20-10
Double Unders
10-8-6-4-2
Thrusters
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#