April 19, 2017

A:Warm up
2 Rounds:
20m side to sideShuffle
20m skip
20m Crab walk
20m Bear crawl
20m Duck walk
20m Lunge
20m Burpee broad jump
20m Toy Soldier
Then begin warming up deadlifts and push presses

B1: Clean Grip Deadlift (4x3)
Set up like a clean and pull from floor, follow typical bar path that you would for the clean.
No pauses this week, just heavy sets with good technique
Min 1: Deadlifts
Min 2: Push Presses
Min 3: Farmer Carries
Repeat for 12 minutes

B2: Push Press (4x3)
No tempo, three heavy reps.

B3: Farmer's Carry (4x30m )

C: Metcon (3 Rounds for time)
Every 6 Minutes for 18:
60 Double Unders
5 Front Squats
10 Shoulder to Overhead
15 Power Cleans
20/15 Cal Row

​RX+ 115/75
RX 95/65
Scale as needed.