SATURDAY 9.28.2019

SATURDAY 9.28.2019

Warm-up

Baby Shark Warm Up

Warm-up

Upright Row

25

empty bar only

Warm-up

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

3-5 times through

empty bar only

STRENGTH

Last Man Standing

Men start out with 95#
Complete 1 Power Clean and
add 10# every 0:30 seconds
until the last man is left standing

Women start out with 65#
Complete 1 Power Clean and
add 5# every 0:30 seconds
until the last woman is left standing

METCON-BURN

"Runny Nose"

Teams of 3

2 Rounds

75 Back Squats 155/105
400 Meter Team med ball run 20/14 - 2 people carry, switch at will
75 Bench Press 135/95
400 Meter Team med ball run 20/14 - 2 people carry, switch at will
75 Hang Power Cleans 115/85
400 Meter Team med ball run 20/14 - 2 people carry, switch at will