The Dirty Thirty

Strength Training

3 x 5's

Skill Work

Jump stance to squat stance for cleans

Metcon

"The Dirty Thirty"

For time...

30 step-ups (L + R = 1 rep)

30 Russian twists (L + R = 1 rep)

30 Barbell Thrusters (20/15 kg)

30 Ring rows

30 Man-makers (1 push-ups + L pull + R pull = 1 rep)

30 Swings (heavy)

MWF

KZ: 12:20 (MM on knees, 15kg swings)

SS: 13:30 (MM push on knees, pulls in full plank, 30# swings)

T/TH/Sat
DF: 18:41 (35# swings)
BB: 12:33 (subbed pushups for MMs, 30# swings)