Tuesday 9/6/16

Pre-Work
3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds)

Skill/Strength
1. 6×5 Front Squat or 2KB Front Squat (rest 45 sec between sets)
2. 6×5 Bench Press (rest 45 sec between sets)
*do not superset

Metcon
Work for Total Reps
Minute 1-3: 10 Thrusters (75/55) + 10 Burpees over the bar
Minute 3-6: 25 Dubs + 15 sit ups
Minute 6-9: 10 KB Swing + 10 push ups

*no break to transition. Have your bar, jump rope, ab-mat, and KB all ready to go!