Saturday 12/5/2015

A.  Strength

Strict Press 

3 Rep Max

B.  Olympic Lifting

Clean n Jerk 

Work to a max.  

C.  Metcon

9 min AMRAP 

20 KB Swings 53/35 

10 Thrustrs 115/85 

5 FR Lunges 115/85 

D.  Gymnastics

Strict Weighted Pull-up  

Work to max weight  

E.  Accessory Work

Complete in any order: 

100 GHDSU

100 Bicept/forearm pulls

100 tricep ext