Wednesday 10/14/2015

A.  Strength

Front Squat

10x3@speed

B.  Olympic Lifting

Snatch + Below Knee Snatch + OHS (1+1+2)

Work up and hit 3 heavy sets.

C.  Metcon

"Red, white and blue crew"

10 min:
1 mile Run
ME Squat Snatch 135/95
3 min REST
7 min:
800m Run
ME Squat Cleans 135/95
3 min REST
4 min:
400m Run
ME Thrusters 135/95

D.  Accessory Work

20-15-10-5

Strict HSPU

40-30-20-10

GHDSU

*Sub kipping HSPU as scale/goat.  Reps read 30-25-20-15.  This is not for time but move with a purpose!