Friday 10/23/2015

A.  Strength

Back Squat

3 Rep Max

Bench Press

3 Rep Max

Wide Grip Bench Press

3 x ME

B.  Olympic Lifting

Hi Hang Snatch + Full Snatch (1+1)

Work to max

C.  Metcon/Skill

10 Legless Rope Climbs

5 min REST

For Time:

12-9-7-5-3

DB Thruster 55/35

5-4-3-2-1

Rope Climb

D.  Rowing

5 x 250m Sprints

E.  Accessory Work

3 sets for effort

50 Air Squats

50m Sled Push