Warm up
400 Meter run
Strength
Deadlifts
5-5-3-3-1-1
Looking for a 1RM
Metcon
buy in
40 meter sled pull facing forward
40 meter sled pull pulling back 2 plates/1 plate
Then...
4 rounds of
10 Plyo Squats (on the tires)
10 toes to bar or toes thru rings (or 15 Knees to Chest)
10 Squat Snatches or 15 Power Snatches 75/55
10 Box jumps (or 15 Step ups)
Cash out
40 meter sled Pull facing forward
40 meter sled pull pulling back 2 plates/1 plate
OT
40 flutter kicks
40 scissor kicks
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