Mon 6-11-18

Warm-up
2 minutes on Bike or 400m run
Then:
2 Rounds of:
30 Sec Sampson stretch each leg
10 Banded Good Mornings
30-45 Sec Plank
20:00 to work up to a 1RM (20:00 to 1RM)
Complex: Clean + Front Squat + 2 Lunges (L&R)

Basics: Work up to a 1RM Clean 10:00, 1RM Front Squat 10:00
Int/Adv: as written
Metcon
Complete for time:
50-40-30-20-10 reps of
Double Unders
Sit Ups
Squats