Sharks dont care about Mondays

The Factory Strength and Conditioning – Strength & Conditioning

View Public Whiteboard

Metcon (Weight)

4 sets-

10 Dumbbell Deadlifts

8 Dumbbell Hang Squat Cleans

6 Dumbbell Split Jerk (3 right leg + 3 Left leg) 4 Dumbbell Squat
* increase each round

* 2 dbs

*rest 1:30 max b/t sets

Metcon (Time)

2 sets

50 air squats buy in:

75-60-45-30-15

Double unders

25-20-15-10-5

Toes to bar

50 air squat buy out
-rest 5 min b/t sets-

Scales-

*150-120-90-60-30

Single unders

*50-40-30-20-10

Toes to rig