3 July 2015 3 July 2015
Friday 3 July 2015 '3 July 2015'

Attention:

Friday schedule
0900, 1630,1730 only!!!
Saturday
normal

1. Warm-up Level 2
A. 30 cal row
50 Weighted step-ups with 30/15lbs dumbbells
B. Back Squat recovery – 5×6 @40-50%

2. Strength
Dumbbell strict press 5×4 @5lbs heavier than last time

3. Met-Con
For time:
40 KB swings 70/53lbs
40 Lateral bar burpees
40 Front squats 155/105lbs

4. Extra
4 Rounds
80′ Sled push – AHAP
Rest 3 minutes
Go heavier than last time

1. Warm-up Level 1
A. 30 cal row
30 Weighted step-ups with 30/15lbs dumbbells
B. Back Squat recovery – 5×6 @40-50%

2. Strength
Dumbbell/kettlebell strict press 5×4 @5lbs heavier than last time

3. Met-Con
For time:
40 KB swings 53/35lbs
40 Lateral bar burpees
40 Front squats 95/65lbs

4. Extra
4 Rounds
80′ Sled push – AHAP
Rest 3 minutes
Go heavier than last time

1. Warm-up Base
A. 20 cal row
20 step-ups
B. Back Squat recovery – 5×6 @40-50%

2. Strength
barbell strict press 5×4 @5lbs heavier than last time

3. Met-Con
For time:
30 KB swings 35/24lbs
30 over the bar burpees
30 Front squats 55/35lbs

4. Extra
4 Rounds
80′ Sled push – AHAP
Rest 3 minutes
Go heavier than last time

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