Friday 12/11/2015

A.  Strength

Front Squat 

5x1@95% 

Bench Press 

1 Rep Max Pause  

B.  Olympic Lifting

Clean n Jerk 

7x2@72% 

C.  Metcon 

30 Cal Row

30 Snatch 95/65 

30 Muscle Ups 

30 Cleans 95/65 

30 Cal Row 

 D.  Core Work

Complete 200 reps of any core/midline movement.   Mix and match as you wish.