Monday 5/9/16




Half marathon death row.


Warmup: 4 rds
20 DU’s
3 muscle snatches
3 klokov presses
3 OHS

Mobility: wall ball/KB t-spine stretch, 2 min

Power/strength: 2 hang snatch
5 sets building, 3:00 rest

Metcon: 5 RFT
10 DB/KB push press, 24/16kg
15 box jumps, 24/20″
30 DU’s

Optional bonus metcon: for time
150 KB swings – choose appropriate weight





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