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20
07
2017

Fri 21/7/17 – running in Canberra

By Scotty 0

Rug up tomorrow cause YES you are ALL running!!!

Warm up
2 Steady Rounds:
10 ball slams
10 ea ball side throw into wall
30 sec HS hold

Strength
Front Squat
4 x 5 @ 60/70/75/80%

Push Press EMOM 6
4 @ 80%

Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans 60/40kg
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans 70/45kg
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans 80/50kg

**scale weight accordingly

author: Scotty

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