10.3.14 – Clean and Metcon
October 2, 2014
10.7.14 – Press and Metcon(12MinAmrap)
October 6, 2014

Strength:

Fitness:
Three sets of:
Front Squat x 8-12 reps
Rest 45 seconds
Ring Row x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Performance:
Back Squats
6 @ 60%
6 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
2 Minutes between each set

Workout of the Day

Fitness:
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats
Performance:
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)