For The Strength…
Grab Your BarBell & Load It Up With Some Moderate Weight… But Also Grab The Plates You Plan On Using…
For The MetCon…
There’s Gonna Be Many MODifications For Today’s MetCon For The Gym-Nasty Movements… The Burpee Pull Ups… Or… AKA… “GI Janes”…
A Burpee Into A Jumping Chin To Bar Pull Up… That’s The Standard…
Or… It Could Be A Burpee Into A Kipping Pull Up…
Or… It Could Be A Burpee Into Stepping Onto A Plate(s) Or Box Into A Jumping Pull Up…
Or… I Don’t Know…
I’ll Figure It Out…
The KettleBell Complex… I’ll Explain @ The WhiteBoard…
But Before That…
Heavy “Touch & Go” DeadLifts!!!
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish:
3 Rep Max “Touch & Go” DeadLift
MetCon…
For a Total of 3 Rounds:
400 Meter Run
7 Sets of: 1 KettleBell Deadlift + 1 KB Hang Clean + 1 American KettleBell Swing (Rx’d: M-53lbs/F-35lbs…)
12 Burpee Pull Ups…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 