Thursday 10/15/2015

A.  Olympic Lifting

Split jerk

5 Rep Max

Clean + Below Knee Clean +  (1+2)

Max out complex

EMOMx10

1 Clean @weight hit above

B.  Metcon

4 rounds

40 Double Unders

10 Front Rack Lunges 115/75

4 OH Lunges 115/75

C.  Rowing

10x250m

*1 min rest between rounds

D.  Accessory Work

10 Legless Rope Climbs

50 Strict C2B Pull ups

50 Strict Diamond Push Ups

*Complete in order.  NFT but move with a purpose!