Monday 2/15/16

Cycle 4 Day 21

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. Warm-up
3 SLOW Rounds
15 Push-ups
20 Abmat sit-ups

Sampson, Lizard, Seated straddle, puppy dog, pvc pass thru's, Burgener warm-up

2. Met-Con
AMRAP 8 minutes – Climb the ladder
1 Burpee to 6″ target
1 Hang power snatch 115/75lbs
2 Burpee to 6″ target
2 Hang power snatch 115/75lbs
3 Burpee to 6″ target
3 Hang power snatch 115/75lbs
And so on…

3. Interval Work (Total 12 minutes)
AMRAP 2 minutes x 4
15 Thrusters 95/65lbs
Max double unders
Rest 1 minute