10.29.14 – Lift and Partner Metcon
October 28, 2014
10.31.14 – Squat and MetCon(10MinAmrap)
October 30, 2014

Strength:

Four sets, not for time, of:
Turkish Get-Up x 1 rep each arm
Rest 1 Minute
Lateral Box Step Ups / Pistols x 3-5 each leg
Rest 1 Minute
Box Jumps x 1.1.1 (7-10 Seconds between reps)
Rest 1 Minute

 

MetCon:

Fitness:
Five sets of:
Against a two-minute running clock, complete:
KBS x 15 reps
Box Jump Overs x 10 reps
Burpees x Max reps
Rest 2 minutes between sets

Performance:
Five sets of:
Against a two-minute running clock, complete:
Hang Cleans x 3 reps
Shoulder to Overhead x 6 reps
Front Squats x 9 reps
Burpees x Max Reps

Rest 2 minutes between sets. Recommended Loads – (Rx 95/65) / (Rx+ 135/95)