Thursday 12/10/2015

A.  Strength

Deadlift 

6x3@70% 

B.  Olympic Lifting

Snatch 

7x2@72% 

C.  Metcon

21 Thrusters 95/65 

21 Box Jumps 24/20

21  C2B

15 Thrusters 

15 Box Jumps 

15 C2B 

9 Thrusters 

9 Box Jumps 

9 C2B 

D.  Speed Work

4x50m Sled Sprint 

E.  Gymnastics

50 Strict C2B 

F.  Metcon (Optional) 

  12 min AMRAP

50 Double Unders 

10 Hang Cleans 155/105 

20 GHDSU