Friday

Strength:

EMOMx10:

odd- 3 Cleans

even- 3 Push Jerks

4 Rounds for Time:

Run 400m

7 Squat Cleans

15 Box Jumps

 

Advertisements

Thursday

AMRAP in 15min:

Run 200m

Max Push Ups

*if less than 30 do sit ups until 30 reps complete

Conditioning:

Tire Flips 5x :30/:30

Sledgehammer 4x :30/:30