Wednesday 8, July 2015

Warm up:

3x
60 second jump rope
45 second third world squat
15 second flexed superman

Stabilizer:

100 hollow rocks

Strength:

Front squat
15 minutes to find your 3 rep max

Hang cleans
2x max reps at 80%

Metcon:

12 min AMRAP
10 push press 60/42.5kg
10 burpees