A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Today’s effort should be around 75%. Grip could become a factor. Choose your DB weight wisely. Use your warm-up time to choose an appropriate DB weight you can sustain throughout the workout. These should feel light and you should be able to complete at least 5 UB reps.
B) WARM UP (3:00 – 20:00)
10 minutes:
Coach makes up game
OR
Freeze Tag: When someone unfreezes you, you must perform 15 air squats
Then,
Remaining time with LIGHT DBs
Muscle clean –> Power clean –> Front squat –> Squat Clean
C) METCON (20:00 – 50:00)
1000 meter row or 800m run
1000 meter row or 800m run
L2: (35, 25)
L1: (30, 20)
25:00 Time Cap
D) EXTRA CREDIT (55:00 – 60:00)
Recommended Stretches: