Monday 2/1/16

Cycle 4 Day 11

METCON MONDAY

Metcon Monday?! – Three conditioning pieces, one day, nothing else. Be sure to space these out as much as possible to achieve the intended intensity.

1. Primer*
3 Rounds
10 Hand release push-ups
10 Cal Row
10 Hang power clean 95/65lbs
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

2. Met-Con
AMRAP 10 Minutes
7 Squat cleans 165/110lbs
30 Double-unders

3. Interval Work
AMRAP 3 minutes x2
9 HSPU
10 Shoulder to OH 135/95lbs
Rest 2 minutes between AMRAPs. Continue where you left off each AMRAP, do not start over at beginning.