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14.3 is coming… What’s it gonna be?

Warm-up:
Coach’s Choice.

Skill:
10-15 minute of pull-up/ TTB/ KTE work

Strength:
15-20 minutes (including drops and bonus work)
Thruster
superset W/
Floor Press

Work up to a peak triple thruster in eight sets. Superset with seven sets of five floor press. Then drop to 95% today’s best thruster and do 5 sets of 3 thrusters EMOM.

Bonus work: 3 rounds ME push press at 65% best push press

Metcon:
Running of the Med-Balls
1 med-ball clean
sprint with ball across the room
2 med-ball clean
sprint back
3 med-ball clean
etc…  up to 10 and back to 1

 

March 12, 2014 | News | 0

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