October 16, 2018

STRENGTH/SKILL

Pausing Clean Deadlift

  • 3 points at 3 Sets with 2 min rest on coaches call!

  • Building moderate load

Deadlift From Blocks

  • 4x3 rest 2 mins

METCON

5 Rounds ---Increase effort each round

  • 10 Hang Power Cleans (UNBROKEN, choose an appropriate weight, you can go up each round BUT MUST STICK TO THE TIMED REST)

  • rest 15 sec

  • 30 sec Hollow Rocks

  • rest 15 sec

  • 8 Seated Box Jumps Step Down (build height with each set)

  • rest 15 sec

  • Row 300m/250m (increase the pace of your row each set)

  • rest 90 sec

*record your exact row times on the white board to ensure you are increasing your pace