Weightlifting
Three sets of:
Deadlift (4-5 Reps)
Immediately followed by:
Kettlebell Swing (10-15 Reps)
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 2 Minutes
Rest 2 Minutes
–
Metcon
Three sets for times of:
400 Meter Run
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
400 Meter Run
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes