Thursday 12/3/2015

A.  Strength

Deadlift 

8x3@80% 

B.  Olympic Lifting

Power Clean 

Work to a heavy single.  

Clean + Jerk Drive + Jerk 

(1+2+1)x3@75% 

C.  Metcon

Teams of 2 

1000m Sand bag carry

60 G2OH

60 Burpee over bag

800m Sand bag carry

40 G2OH

40 Burpee over bag

400m Sand bag carry

20 G2OH

20 Burpee over bag

200m Sand bag carry

D.  EMOMx12

Min 1:  3-6 Muscle Ups 

Min 2:  60 Double Unders 

Min 3:  15 GHDSU