11-03-2021

Warm-up

Row 500m

2 Rds

10 Goblet Squat (3.3.1)

10 Box Step Up (Rd 2: Box Jumps)

15 Banded Good Morning

Then

Burgener Warm Up

 

Weightlifting

Establish 1RM Clean

Every 2:00

3@65%

3@70%

2@80%

1@90%

1@100%

1@100+%

 

Metcon

For Time

100 Double Unders (2:1 Singles)

80 Walking Lunges

60 Russian KB Swing (53/35)

40 Cal Row

20 Box Jump Over (24/20)

RX+: 70/53, 30/24