3.26.2018
Performance
P:A: Clean and Jerk (85% 1+1 x10)
rest as needed
P:B: Metcon (Time)
3 Rounds For Time
12 HPC 185/125
15 HSPU
200m run
P:C: CS – Recovery (No Measure)
Crossover Symmetry – Recovery
P:D: Skull Crushers (@30X1; 4×10)
rest as needed
Fitness
F:A: Clean + Hang Clean (10 min emom; Clean+HC)
build to a tough set
F:B: Metcon (Time)
3 Rounds For Time
10 HPC 135/95
10 HSPU
200m run
F:C: CS – Recovery (No Measure)
Crossover Symmetry – Recovery
Wellness
W:A1: Stork Deadlift (@3010; 4×10/leg)
all sets working; no rest
W:A2: Filly Z press (@3010; 4×10)
all sets working; rest 30 secs
W:B: Metcon (Time)
3 Rounds For Time
20 KBs
15 push ups
200m run
Sol Endurance
SE:A1: DB Hammer Curls (@2010; 6×6)
no rest
SE:A2: Across the body skull crushers (@2010; 6×6)
rest 2 mins; build off last week
SE:B1: Metcon (5 Rounds for time)
Ski 200m @97%
rest 2 mins before B2
SE:B2: Metcon (5 Rounds for time)
Row 200m @97%
rest 5 mins before returning to B1; repeat 4 more times