13-10-2017 BC

YiQi – Bootcamp

Warm-up

3 Rounds:

10 KB Swings

10 Air Squats

5 Ring Rows

5 Push-Ups

5 Hinge & Reach

Skills & Strength

EMOM 5 Minutes:

3 DB Hang Squat Cleans

3 DB Jerks

Metcon

Metcon (Time)

2 Rounds – For Time

15 DB Thrusters

10 Ring Rows

100m Run

15 DB Hang Clean & Jerks

10 Push-ups

100m Run