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12/6/13

Warm-up:
Coach’s Choice.

Strength:
Speed Front Squats-
Work to a peak set of 3, then drop 5×3 at that weight.
*make sure all 3 reps are completed in 5 seconds or less.
*remember to stay tight, hit the bottom and drive out of the hole just like a clean.

Metcon:
EMOM for max rounds:
5x box jumps
7x SDHP (75/55)
9x Push press(75/55)
*the metcon ends when you cannot complete all the reps in the allotted minute.

December 5, 2013 | News | 0

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