Monday 11/9

Fitness 

Strength

A. Hang squat clean 

10 minutes to build to a heavy single 

 

Wod 

3 rounds 

200 meter run 

15 KB swings (53/35)

10 power cleans 95/65

5 front squat 95/65

Rest 1 minute after each round

Performance 

Strength 

A. Squat clean 

10 minutes to build to max 

Wod

3 rounds 

400 meter run 

15 KB swings 70/53

10 power cleans 135/85

5 front squat 135/85 

Rest 1 minute after each round 

Zone 

Skill 

A1. Farmers walk with KB 

100 meter X 3 sets 

A2. KB swings 

15 reps X 3 sets 

A3. Strict knee to elbows 

10 reps X 3 sets 

Wod

3 rounds 

200 meter run 

15 sit ups 

10  Db thrusters 

5 burpees 

Rest 1 minute after each round