Monday 10/26/2015

A.  Strength 

Back Squat

5x1@91-93%

B.  Olympic Lifting

Power Snatch

Work to a heavy single

Power Snatch + Hang Snatch + Snatch (1+1+1)

Work to Max

C.  Metcon

1-2-3-4-5-6

Muscle Ups

3-6-9-12-15-18

Thrusters 115/75

Double Unders

30-30-30-30-30-30

D.  Rowing

1000m

750m

500m

250m

*Equal work to rest.

E.  Accessory Work

Complete in any order:

100 GHDSU

100 Good Mornings

100 Shoulders (DB press/HSPU/etc..)