Monday 12/28/2015

A.  Strength

EOMOMx10

Back Squat

5@70%

B.  Olympic Lifting

OHS

Work to a heavy set of 7

Halt Snatch + Hang Snatch + Snatch 

(1+1+1)x6@65% 

Snatch Pull  

4x1@105% 

C.  Metcon

 60 Pistols

30 Cleans 135/95

20 Muscle Ups

10 Rope Climbs

10 Thrusters 135/95

D.  Rowing

5x500m Sprints

*2 min rest between rounds.

E.  Conditioning

21-15-9

S2OH 135/95

GHDSU

Burpee