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14.4… So what’s it gonna be? 3/20/14

Warm-up:
Coach’s Choice

Skill:
10-15 minutes of Pull-up work

Strength:
Thruster
superset W/
Floor Press

Work up to a peak thruster using the following rep scheme: 3, 3, 3, 2, 2, 1, 1, 1. Superset the first five sets with sets of three floor press. Then drop to 75% today’s best thruster and do 5 sets of 5 thrusters EMOM.

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

Metcon
5 Rds
10 power clean
20 situp
30 lat jumps over bar

 

March 20, 2014 | News | 0

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