Thursday, 5/20

Warm Up

3 Rounds

12 Spider Lunges

6 Alt T Push Ups

12 Alt Samson Lunges

6 Squat to Bootstrappers

Prep (6 Minutes)

:30 Row (easy +5 DB Hang Power Cleans

:30 Bike (easy) +5 DB Push Press

:30 Row (moderate)+5 DB Hang Power Snatch

:30 Bike (moderate)+ 5 DB Hang Power Snatch

Met Con

Every 3 minutes for 36 Minutes  (3 Rounds each)

A) Row 500 M

B) 9-6-3 DB Hang Power Snatch (2x40s/25s, RX+ 50s/35s)/15-15 Ab Mat Sit Ups*

C) Bike 1/.7 Mile

D) 12-9-6 DB Push Press (2x40s/25s, RX+ 50s/35s)/12-12 DB Hang Power Cleans*