September 28, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Overhead Squat: 5-3-1+ (75%/85%/95%)

C. Conditioning: METCON

For time:

– 3 rounds of:

  • 3 x bar facing burpees
  • 4 x thrusters (85/55)
  • 5 x overhead squats (85/55)

– Run 800 meters

– 2 rounds of:

  • 5 x overhead squats (85/55)
  • 4 x thrusters (85/55)
  • 3 x bar facing burpees
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