28 December 2015 28 December 2015
Monday 28 December 2015 '28 December 2015'

12096350_1173381869355857_7259276461798124238_n1. Lift
Find your 3RM touch and go squat clean

2. Primer
3 Rounds
10 Box jumps 30/24″
Row 200m
Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.

3. Met-Con
5 Rounds
10 Deadlift 315/205lbs
20 Box jumps 24/20″
30 Wallballs 20/14lbs

4. Extra
40 Push-ups
75 Unbroken double-unders
30 Push-ups
75 Unbroken double-unders
20 Push-ups
75 Unbroken double-unders
10 Push-ups
75 Unbroken double-unders
Push-ups: please do real chest to deck, plank push-ups. No one wants to see your half rep worm-up and double under score. Double-unders: yup, even 74 in a row will get you back to zero in a set. All must be unbroken.

1. Lift
Find your 3RM touch and go squat clean

2. Primer
3 Rounds
10 Box jumps 24/20″
Row 200m
Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.

3. Met-Con
5 Rounds
10 Deadlift 275/155lbs
20 Box jumps 24/20″
30 Wallballs 20/14lbs

1. Lift
Find your 3RM touch and go squat clean

2. Primer
3 Rounds
10 step ups 24/20″
Row 200m
Primers are meant to be done roughly 10 minutes prior to a workout with high metabolic demand. Blaze through it, let your heart rate settle back down, then hit the met-con.

3. Met-Con
5 Rounds
10 Deadlift 185/125lbs
20 Box jumps/step ups 24/20″
20 Wallballs 20/14lbs

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