TUESDAY

After group warm up programmed by Nelson in the wee hours …

A STRENGTH:

press + push press + push jerk or split jerk

1 + 1 + 1 x 5

Progression in weight

B. METCON

1000 meter row

30 hang power clean 135#/95#

50 wall balls 20#/10′ 14#/9″

LEVEL 1:

800 meter row

30 hang power clean 75#/35#

50 wall balls 12#/8# 8′

C EXTRA CREDIT:

Grab a partner. “I go, you go.” One person working at a time relay style.

6 rds for time (3 rds each):

100 meter run

5 cal assualt bike