Thursday 10/22/2015

A.  Olympic Lifting

Split Jerk

3 Rep Max

Clean + Hang clean + Jerk (1+1+1)

Work to max

B.  Metcon

"HYPE 21-15-9"

9 Cleans 135/95
7 Hang Cleans 135/95
5 S20H 135/95
9 Pull ups
7 C2B
5 Bar MU
6 Cleans 135/95
5 Hang Cleans 135/95
4 S2OH 135/95
6 Pull ups
5 C2B
4 Bar MU
4 Cleans 135/95
3 Hang Cleans 135/95
2 S2OH 135/95
4 Pull Ups
3 C2B
2 Bar MU

C.  Strong Man

3 set for effort/weight

50 Double unders

100m Yoke Walk

D.  Accessory Work

3 rounds

25 GHDSU

ME Barbell Row(Pendlay)

ME Barbell Row(Curl Grip)

ME Barbell Row(Snatch Grip)