December 3, 2018

181203

Warm-up
2 Rounds:

200m Run
:30 Single Unders
5/side Spiderman w Reach
10 Sit Ups

Then:

Barbell Warm Up

Strength
Clean and Jerk (Weight)
Every 2 Minutes for 5 Sets:
Squat Clean + Hang Squat Clean + Hi Hang Squat Clean + Jerk

Set 1- 65%
Set 2- 70%
Sets 3-5 – 70-80%

Metcon
Metcon (Time)
9-15-21:

Thrusters 95/65
Toes 2 Bar

*50 Double Unders after each Set

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282