April 18, 2017

A:Warm Up
20 cal on bike or 30 cal on rower
then:
3 rounds:
8 med ball squat cleans
10 good mornings
10 strict press

With remaining time, warmup to 75% of BS and bent over row starting weight.

B1: Back Squat (3x8@75%)

​B2: Bent Over Row (3x10)
Use tempo of:
X-plode up
1s Pause
3s Lower
1s Pause
Start a new round every 3 minutes for 9

C: Metcon (5 Rounds for time)
Every 3 minutes for 15:
10/7 Pull-ups
20m DB or KB walking Lunge
1.5 Lap Run
Use a weight that challenges you for the 20m with no more than 1 break.
RX+ is chest to bar