170607
Warm-up
Warm-up
coach led
Technique
Warm-up
C&J drills
Metcon
Metcon (Weight)
EMOM 10
@65-75% C&J
1-5: squat clean, 2 split jerk
6-10: power clean, 2 power jerk
@65-75% C&J
1-5: squat clean, 2 split jerk
6-10: power clean, 2 power jerk
Metcon
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
15 minute cap
Mobility and Recovery