Warm-Up for the month of June 2010
300m Row/Run 75%
200m Row/Run 100%
10 GHD Sit-Ups
10 GHD Raises
10 Reverse Hypers
10 Push Ups
10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip
10 Pull Ups COB/C2B
10 Pistols
5 Snatch Balance 45lbs
50 Double Unders
Dislocates
Roll Out
Sampson
Skill/Lift:
Focus on speed - no pacing allowed!
A1: Front Squats @ 30X0; 2-3 x 4; rest 10 sec
A2: Pull Ups AMRAP x 4; rest 4 min
Met Con:
"The Campaign"
5 Rds
15 Burpees
10 Power Cleans 65% of 1 RM
10 Power Cleans 65% of 1 RM
15 GHD Sit Ups
Rest precisely 3 min
Rest precisely 3 min
Focus on speed - no pacing allowed!
Post loads, totals and cumulative and partial round times to comments.
