Endurance Week 15, Day 1
Warm-up
Outlier
Skill Work
Strict Handstand Pushups 4rds ME Unbroken 60sec rest
Bar Muscle Ups 4rds ME Unbroken 60sec rest
Bar Muscle Ups 4rds ME Unbroken 60sec rest
Weightlifting
Hang Clean and Jerk (60%x3, 65%x3, 70% (2+1)x2)
Front Squat (60%x3, 70%x3, 80%x3, 85%x3)
WOD
Metcon (3 Rounds for reps)
5 Power Clean (185/135)
150m Sprint
10 Shoulder To Overhead (135/95)
150m Sprint
20 Russian KB Swing (2/1.5)
150m Sprint
150m Sprint
10 Shoulder To Overhead (135/95)
150m Sprint
20 Russian KB Swing (2/1.5)
150m Sprint
Rest 2 Minutes