Thursday 11/19/2015

A.  Strength

Deadlift

7x2@83%

B.  Olympic Lifting

Clean, from knee blocks

Max Out

Clean + Jerk ( 3 second pause in split and OH finish)

(1+2)x3@72%

C.  Metcon

1 min Box Jumps 24/20
1 min REST
1 min Rope Climbs
1 min REST
1 min Box Jump Overs
1 min REST
1 min Rope Climbs
1 min REST
1 min Burpee Box Over
1 min REST
1 min Rope Climbs

D.  Gymnastics

1 min Plank Touches

1 min Hollow Rocks

1 min Strict Sit Ups

@ 3:00 min mark complete for time:

30 Muscle Ups