August 28, 2016

A. Warm Up

Complete the following: 
10 Normal Stance Squats
5 Burpees 
10 Wide stance squats
5 Power cleans with empty bar
10 Narrow stance squats
5 Front squats with empty bar
10 offset squats (Right leg in front, toes out) 
5 Push press with empty bar
10 offset squats (left leg in front)
5 Push jerks 

Then begin warming up front squats 

B. Front Squats (Every 2 minutes for 8: 1 rep)

We only have 4 sets, so make them count. Before time starts, you should be at about 85+% of your current 1 rep max. Beginners: Perform 4 sets of 8 to build up the necessary volume to handle max loads in the future. 

C. Metcon (Weight)

EMOM x 8
Power Clean
Push Jerk 

Build across all sets

D. Metcon (4 rounds for time)

4 Sets at tough effort: 
5 Squat cleans 
5 Burpee Pullups 
100m Sprint
Rest 2 minutes between sets

For the run: 
This will be an out and back. We want you to use the straightaway to gain some good speed and push yourself on the run. 

RX+
155/105
Chest to bar
RX
135/95
Pullups
Scaled 
Lighter weight from the hang if needed 
Burpees