SATURDAY, NOVEMBER 2ND, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Work with a partner splitting work as desired today.
B) Warm Up (3:00 – 20:00)
Equipment needed for this warm-up:
– Barbell
3:00 – 10:00
Coaches Choice of a fun game
10:00 – 20:00
Review + Warm-up
Hang Power Cleans
Air Squats
Running Technique
C) Conditioning (20:00 – 55:00)
AMRAP 30 with a partner:
100 Air Squats
800 Meter run
100 Hang Power Cleans (115, 75)
800 Meter run
Rx+:(135, 95) (Alt. Pistols in place of Air Squats) (Add 10 Ring Muscle-ups per round)
L3: (95, 65)
L2: (75, 55)
L1: (65, 45)