March 26, 2017

A:Warm Up
Coaches choice game or dynamic movement for 8-10 minutes. (SpikeBall Anyone?!)

Begin reviewing and warming up movements for today.

B1: "Single Leg KB deadlift" (3x8 Each leg)
Rest 30s Before B2

B2: Dumbbell Skull Crushers (3x8-10)
Rest 30s Before B3

B3: Metcon (Weight)
Heavy Farmers Carry hold x 40s
Every 4-5 minutes for 12-15. Post heaviest total load.

C: Metcon (Time)

For time (Teams of 2):
60 Hang Power Snatches @ 75/55
60 Burpees over the barbell
120 Cal Row (90 for ladies)
60 Burpees over the barbell
60 Hang power cleans @ 75/55