Tuesday 6/9/2015

Andy O'Neil, Rob Thomas and Ben Rosen  

A.  Warm up/Skill 

40 - 30 - 20 - 10 

Double under  *must be unbroken 

Sit up  

B. Strength 

Strict Press 5x1@90% 

C.  Olympic Lifting  

Clean n' Jerk 2x1@92%, 3x2@83% 

Clean Pull 5x1@113% 

D.  Metcon 

For time: 

100 S2OH 75/55  

*top of every min 3 burpees  

1000m Run

E.  Endurance 

3x300m swim

*equal rest to work between sets  

F.  Midline work 

Take 10 min and blast your core. Athletes choice for movements.