May 23rd, 2014
CFK Kids Run Club working hard on the track. Way to go Kids!
10 min of clean or snatch practice
15 min AMRAP
3 Deadlifts – Heavy
3 Muscle ups OR 10 Pull ups
3 HSPU’s OR 1 Wall Walk
5 min max distance partner prowler push – shuttle run style!
Trainer’s Tips: So don’t worry about going to heavy on the cleans or snatches. Work on the movement that you need to and the finer points of it. If you want to go heavier that’s up to you. The AMRAP should be a nice steady, heavy and challenging metcon with low reps, and lots of transitions. Finally finishing off with the partner prowler work for 5 min, short, intense and a good challenge. I suggest keeping the weight to a moderate level!