22 August 2016 22 August 2016
Monday 22 August 2016 '22 August 2016'

13770254_10210243886796605_6959731395325790921_n1. Warm-up
5 Steady Rounds:
7 Double KB Front Squat
7 Push-ups
Run 100m

2a. Strength
Back Squat – 5×5 @75%

3. Met-Con Level 2
“Pennies”
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
OR
“Mini Pennies” Level 1
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar”
or
“Mini Pennies” Base
6 power Cleans 135/95
9 pullups/ring rows
Run 200m
6 power Cleans 135/95
9 pullups/ring rows
Run 200m
6 power Cleans 135/95
9 pullups/ring rows
Run 200m
6 power Cleans 135/95
9 pullups/ring rows
Extra

Strict Press – 1×3 @75%, 4×3 @80%

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