2018 Cycle 1 Test Week Day 10

Warm-up
Warm-up
1. Warm-up
Floss Shoulders
Then
4 Steady Rounds:
10 Kettlebell Taters 53/35lbs
Run 100m

if you wan to know what the kettlebell tater is.

Weightlifting
Deadlift (3 Rep Max)

Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon (Time)
3 Rounds:
Sprint 400m
Rest as needed
2 Rounds:
Run 400m w/ 80/50lb Sandbag
Rest as needed

Do in class if time allows, otherwise you can do outside of class

Gymnastics
Metcon (AMRAP – Reps)
5. Gymnastics Accessory
AMRAP 7 Minutes
15 Chest to Bar
(In Sets of 5)
Run 100m
(50m out and back)