Warm up: 100 dubs+4 min emom of 25 dubs w singles the rest of minute


A) sled push; select your weakness

Strength builder: 

6 x 100 m AHAP

Aerobic Threshold work: 

2 x 100 m 90/60 + 200 m run

Rest 1 min between these two sets. Rest 5 min. Then

3 x 100 m sled push + 200 m run. No rest between rounds

B) box squat. Build to a heavy 5. If you are not sure how to push your hips back watch a video, then make a video and compare them.

C) 5 rounds

15 chest to bar pullups

12 hang squat cleans 95/65

D) class at any point; ideally any time after the sled pushes.

Monday, June 13th, 2016 at 2:06 am / Competitive