FloTraining 3/2/18

18.2 Prep

3 rounds at a moderate pace:

10 dumbbell squats (50s/35s)

10 bar facing burpees

rest 3 minutes

2 rounds at a moderate pace:

8 dumbbell squats (50s/35s)

8 bar facing burpees

rest 2 minutes

1 round for time at a fast pace:

6 dumbbell squats

6 bar facing burpees

rest 2 minutes

EMOM 6:

1 squat clean 

*start around 60% of your max, go up to around 80% of your max

FloTraining 3/3/2018

18.2 and 18.2a:

1-2-3-4-5-6-7-8-9-10 reps for time:

dumbbell squats (50s/35s)

bar facing burpees

*12 minute cap

*in the remaining time, find a 1RM clean