6/13/16 Workout Of The Day

Warm Up

3 Rounds

200 Meter Run

10 Air Squats

5 Kipping Swings

Then

60 Seconds Couch Stretch

Strength

6 Rounds (1:15 Interval)

5 Pull Ups w/ 3 sec. ecc.

MetCon

L1

For Time

20 - 16 - 12

Front squat #65/35

Dumbbell Snatches #25/15

Rest 3 Minutes

400 Meter Run

12 Power Cleans #65/35

L2

For Time

20 - 16 - 12

Front squat #115/75

Dumbbell Snatches #45/30

Rest 3 Minutes

400 Meter Run

12 Power Cleans #115

L3

For Time

20 - 16 - 12

Front squat #155/105

Dumbbell Snatches #50/40

Rest 3 Minutes

400 Meter Run

12 Power Snatches #155

Mobility

Quad Roll Out 60 Seconds Each Side