9.16.2016

Lockdown Week 3

20 minute cap

Tier 3
200 Double Unders
100 Meter Sprint (Done together)
100 KB Swings 70/53
200 Meter Run (Done Together)
50 KB Snatches 70/44
400 Meter Run (Done Together)
25 Handstand Pushups

Tier 2
100 Double Unders
100 Meter Sprint (Done together)
100 KB Swings 53/35
200 Meter Run (Done Together)
50 KB Snatches 44/26
400 Meter Run (Done Together)
25 Hand Release Pushups

Tier 1
200 Single Unders
100 Meter Sprint (Done together)
100 KB Swings 35/18
200 Meter Run (Done Together)
50 KB Snatches 35/18
400 Meter Run (Done Together)
25 Hand Release Pushups

METCON
100 Double Unders or Singles
200 Meter Run
50 Russian KB Swings
200 Meter Run
25 Burpees
200 Meter Run
25 Pullups
200 Meter Run

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