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9/09/14

8
Sep

9/09/14

Warm – up (5-7 Min)

3 rounds
10 kip swings
5 Pull-ups
20 second Hollow and Arch hold

Strength (15 Min)
15 Minutes to get as many strict pull-ups as possible.
*This is a strength movement.  If the athlete has been using a green band, they use a blue, if they use a blue, they will use a red, etc., etc.)

METCON (30 Min)

3 Rounds for time:
500m Row
5 Squat Clean Thrusters, 155/105

3 Rounds for time:
10 Burpee Pull ups
5 Squat Clean Thrusters, 135/95

3 Rounds for time:
20 Pistols (10/side)
5 Squat Clean Thrusters, 95/65

One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

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