23 Apr 19

Bench Press (Bench Press 10@60% 8@70% 8@75% 8@80%)
Metcon (Time)
12 Min Time Cap
21-15-9
Squat Cleans (135,95)
Ring Dips
Complete 400M Run after each round
Metcon (Time)
New/ Rehab/ Master
12 Min Time Cap
21-15-9
Hang Power Cleans (95,65)
Push Ups
Complete 500M Row after each round
Extra Credit
20 Min Sprint Interval (1 min on) (Distance)
2 min warm up
Then

8 rounds of
1 min quick walk/ jog/ run/ sprint (goal is run/ sprint) CONSISTENT PACE
Then

Recover

At least 20 mins total

Try to get more meters in than the last week 🙂

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