Wednesday 11/11/2015

A.  Strength

Strict Press

5x9@55%

OHS

7 Rep Max

B.  Olympic Lifting

Snatch, from mid thigh blocks

Work to a Max.

Snatch

3x2@72%

C.  Metcon

7 rounds

7 Thrusters 135/95

7 Burpee over bar

7 Deadlifts 135/95

C.  Running

3x800m @ mile pace

*3 min rest between rounds

D.  Gymnastics

Complete:

50 HS Hold shoulder taps

150m HS Walk

50 Strict HSPU

*HS taps + HS walking can be used as a warm up or cool down.  50 strict HSPU should be performed post Strength portion A.