Saturday

Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…

2 SETS
10 Barbell Elbow Punches
15 Air Squats
:20 Squat Hold
:25 Bar Hang

INTO…

1-2 SETS
5 Strict Pull-ups
10 Kipping Swings
15 Air Squats

Strength
Front Squat (3-3-3-3*)
*Start Moderate, build to Mod-Heavy.

(Score is Weight)

*Supplemental strength for Oly Cycle. Next week will have Push Jerk.

Week 1 of 8

Workout
Metcon (Time)
FOR TIME
800m Run
15 DB Front Squat (50/35)|(35/20)
5 Bar Muscle-Up
400m Run
20 DB Front Squat
10 Bar Muscle-Up
400m Run
25 DB Front Squat
15 Bar Muscle-Up
200m Run
30 DB Front Squat
20 Bar Muscle-Up

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups

KG DB: (22.5/15)|(15/10)