SATURDAY 3.9.2019

SATURDAY 3.9.2019

SKILL WORK

Legs Only/Legs and Body

row 250 legs only 1/2 stroke

top half
then full

row 250 legs and body

Pick Drill

Row 100m Arms Only

Row 100m Arms and Body Only

Half Drive 100m Only

STRENGTH

Deadlift 

Warm up and build to 3RM (or just a heavy 3)

METCON

SPEED BUMP

Team of

2 Rounds:

20 Bar-Facing Burpees
20 Hang Squat Cleans 95/65
20 Toes to Bar
20 Thrusters 95/65

THEN: 100/70 Calorie Bike

2 Rounds:

20 Bar-Facing Burpees
20 Hang Squat Cleans 115/80
20 Toes to Bar
20 Thrusters 115/80

THEN: 100/70 Calorie Bike

2 Rounds:

20 Bar-Facing Burpees
20 Hang Squat Cleans 135/95
20 Toes to Bar
20 Thrusters 135/95

20 minute Time Cap