Tuesday August 27

Warm-Up

3 x 5 Deadbugs, 10 Supine Scorpions, 5 Superman with Elbow Retraction, 10 Spider Lunge, 15 Squats, 30 High Knees

then,

1min/side Spider Lunge with Flexed Leg (a derivative of the Samson-Plus Stretch)

Met-Con

Working in rounds of 5min Work + 5min Rest, complete the following in no more than 3 rounds:

3 Hang Power Cleans* + 18 T2B** + 18 Side Hurdles***;
6 + 15 + 18;
9 + 12 + 18;
12 + 9 + 18;
15 + 6 + 18; &
18 + 3 + 18

* Wts = M: 135/115/95/75/65; W: 93/73/63/55/45
** Scaling for T2B = V-Ups
*** 1 rep for Side Hurdles = Over & Back (scaling = 6 burpees)

– any weight falling in between those listed above will be counted as the lighter option provided

– weights may not be changed during the workout (unless done so by a coach)

– Choose Wisely!!