25 September 2015 25 September 2015
Friday 25 September 2015 '25 September 2015'

burnWe will have open gym, in the back room during the 630pm class, if anyone wants to go over competition prep work with their teammates.

1. Warm-up level 2
a. Two minutes of banded glute activation
b. Row 750m hard – Keep heels completely down to ensure glute/hamstring activation

2. OLY
Squat clean 6×3 @70% – Drop and reset each rep

3. Strength
Push press 4×4 @80%

4. Met-Con
For time*
100 Wallballs 20/14lbs
100 Box jump-overs 20/16″
100 SDLHP 95/65lbs
*Every 2 minutes, on the minute, 5 burpees until completion of workout
4. Extra, choose one

a. 10 Rounds
20m Jog into 60m sprint into 20m jog
Rest 90 seconds
Set up cones at each distance, build up speed, sprint 60m, then slow down for 20m.
b. EMOM 10 minutes
1 Legless rope climb w/controlled decent
Sound easy? Throw your light vest on.

c. AMRAP 3 minutes x3
5 Burpee box jump-overs 24/20″
2 Ring HSPU
Rest 90 seconds between AMRAPs

1. Warm-up level 1
a. Two minutes of banded glute activation
b. Row 750m hard – Keep heels completely down to ensure glute/hamstring activation

2. OLY
Squat clean 6×3 @70% – Drop and reset each rep

3. Strength
Push press 4×4 @80%

4. Met-Con
For time*
75 Wallballs 20/14lbs
75 Box jump-overs 20/16″
75 SDLHP 75/55lbs
*Every 2 minutes, on the minute, 5 burpees until completion of workout

1. Warm-up base
a. Two minutes of banded glute activation
b. Row 500m hard – Keep heels completely down to ensure glute/hamstring activation

2. OLY
power clean 6×3 @70% – Drop and reset each rep

3. Strength
Push press 4×4 @80%

4. Met-Con
For time*
50 Wallballs 20/14lbs
50 Box step overs 20/16″
50 SDLHP 53/35lbs kettle bell
*Every 2 minutes, on the minute, 5 burpees until completion of workout

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