Friday 10/9/2015

A.  Strength

Back Squat

7 Rep max

ME set @63%

Bench Press

7 Rep max

ME set @63%

Box Squats

5 - 5 - 5 - 5 - 5

B.  Olympic lifting

Clean + Below knee hang clean + Above knee hang clean

Max out complex

C.  Metcon

5 rounds

20 Push ups

100m sprint

1 min REST

D.  Accessory Work

3xME close grip bench press/or DB bench press

3xME Hollow Rocks

3xME Strict Chin ups