Tuesday 12/8/2015

A.  Strength

Deadlift 

6x1@93% 

Strict Press 

5x1@93-95% 

B.  Olympic Lifting

Clean + Push Press + Split Jerk 

Work to. Heavy complex

C.  Metcon

40 KB Swings 53/35

30 Ring Dips 

20 Wall Balls 20/14 

5 Rope Climbs 

20 Wall Balls 

30 Ring Dips 

40 KB Swings  

D.  Gymnastics

Weighted Pull-ups  

5x7@40% of max weight  

E.  EMOMx10

E:  10 Barbell Row

O: 15 GHDSU