Weightlifting
5 Sets of:
Back Squat (2-3 reps @ 30X1)
Rest 15-20 seconds
Strict Supinated Grip Pull-Up (10-12 reps)
Rest 2 minutes
Metcon
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Sandbag Front Squats (25/40 lbs)
Row 250 Meters
Sandbag Front Squats (25/40 lbs)
Break the class into 2 groups. One will go during the rest to ensure we have enough sandbags for everyone.