November 29, 2016

A. Warm Up

2 minutes to progress as far as possible: 
5-10-15-20-25-20-15-10-5 DOUBLE UNDERS. Unbroken, if you don't have double under, perform 10,20,30,40,30,20,10 single  unders. Then: 
20 PVC Passes 
20m duck walk
20m horse walk
40m lunge, twist, squat
2x30s Goblet squat hold
Spend 2-3 minutes working on mobilizing hips and ankles

B. Metcon (Weight)

E2M x 12: 
Hang Clean 
Front Squat
Clean 
Front Squat @ 22x1

​Build in weight over all sets. 

C. Metcon (5 Rounds For Weight)

E2M x 10: 
UNBROKEN 
5 Power Cleans 
5 Shoulder to Overhead 
5 Front Squat 

RX+ is all Unbroken 
Scaled as needed 

D. Metcon (No Measure)

4 Sets as a finisher 
8 Z-curls
10 Pistols or single leg squats to bench