05
12 '18
METCON
For time:
50 wall balls 20/14
10 burpees
50 pull ups
10 burpees
50 kettlebell swings 53/35
10 burpees
50 box jumps 24/20
10 burpees
Lite/beginners
For time:
50 med ball squats 20/14
10 burpees
50 ring rows
10 burpees
50 kettlebell russian swings 53/35
10 burpees
50 step ups 24/20
10 burpees
Weightlifting W6D2
Power clean
5×1
Clean and jerk
5×1
Clean pulls @100% of today’s 1RM C/J
3×3
Front squats
5×1 5sec pause at bottom
