September 17, 2016
SATURDAY!
MET CON(s)!
A) Team Work (10:00)! “All Out” Sled Pushes + Sprint Relay!
In groups of 3-4, athletes will take turns doing the following:
25 M Sled Push +
25 M Sprint (to cone) +
25 M Sled Push (to cone)
Men: #45 x 2-3 BP’s
Women: #45 x 1-2 BP’s
Rest 3:00!
B) 15:00 Clock!
Ladder: 3-6-9-12-15-12-9-6-3
E:
Wall Ball Shots #30/20 (10ft./9ft.)
Power Cleans #115/75
RX:
Wall Ball Shots #20/14 (10ft./9ft.)
Power Cleans #95/65
SCALED:
Wall Ball Shots #14/12 (10ft./9ft.)
Power Cleans (Hang Power Cleans or Alt. KB “dead” Cleans #75/45