Monday February 17

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

Today you will have an option of which workout you would like to do.  However, it is suggested that you are HIGHLY PROFICIENT with each of the 6 movements if you are going to go with Option A.  

Option A

"CCF Man-Test"

5 ---> 1

Squat Clean & Jerk (205/145)

Deficit HSPU (45/25 plates for each hand)

5 ---> 1

Squat Snatch (135/95)

Muscle-Ups

5 ---> 1 

Deadlift (315/225)

Alternating Weighted Pistols (R/L = 1) (35/25)

Option B

3 rnds:

5 HSPU

10 Box Jumps

15 Burpees

20 KB Swings 

25 Wallballs