Monday – 12MAR18

Session 1
1. METCON (10 rounds)
1. Bike 100m
1. 1:1 work/rest
2. METCON (4 rounds)
1. 10 HSPU
2. 20 sit ups
3. 40 DU
3. METCON
1. Bike 1000m

Session 2
1. Run (4 rounds)
1. 400m
1. rest 1:00
2. METCON (AMRAP 10min)
1. 3 DL (255)
2. 3 pull up
3. 3 HSPU

Session 3
1. Lifting
1. 20 EMOM Snatch (75%) 120
2. 20 EMOM Clean (75%) 155
3. 20 EMOM Jerk (75%) 170

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