11.29.16 “Broken Limbs”

November 28, 2016

FITNESS & LIFESTYLE

STRENGTH
Every 2 Minutes for 14 Minutes
2 Front Squats – up to max

METCON
“Broken Limbs”
21-15-9
Front Squats (135,95)
Burpees over the Bar (lateral)

10 Minute Cap – scale appropriately to finish

 

EXTRA CREDIT
ENDURANCE
4 Rounds every 5 minutes
750 Row
or
600m Run
or
3 Minute Airdyne
Start a new Round on the 5 Minutes

CORE
4×15-25 GHDSU

 

SPORT & PERFORMANCE
A. ENDURANCE
3 Rounds
600m Run
rest 2 Minutes

B. OLY
Every 2 Minutes for 14 Minutes
3-Position Snatch
Floor – Hang Below Knee – High Hang
Work up to Heaviest possible

C. STRENGTH
Front Squat
3×2 @ 105% of Clean

D. METCON
21-15-9
Front Squats (165,115)
Burpees over the Bar (lateral)

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