Sunday, July 24, 2016

Monday - Round the Horn

Group warm up
Line drills
Empty bar warm up

Skill - 10 mins
Squat clean clinic
Warm up to working weight for the metcon

Metcon
In a 5 min window
Run 3x200 meters (once finished rest for the remainder of the 5 mins)

At the 5 min mark...
3 rounds of
12 hang snatches 75/55, 65/45, 45/35
12 box jumps 24/20

At the 10 min mark
Run 3x200 meters (once finished rest for the remainder of the 5 mins)

At the 15 min mark...
20 squat cleans 155/105, 135/85, 95/65
(Cap at the 20 min mark)

*record all 4 times separately
**make sure there is room on the board.

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