Thursday 9/10/2015

A.  Strength  

Strict Press 

3x3@83-85%

B.  Olympic Lifting/Metcon

For Time: 0:00-7:00

5 Cleans 205/135

4 Cleans 225/145

3 Cleans 235/150

2 Cleans 245/155

1 Clean 255/160

17:00-22:00

25 Hang clean n' jerk 165/110

C.  Swimming

8x100m 

*Equal work to rest  

D.  Accessory Work

3 rounds 

25 GHDSU 

25 Back Ext. 

12 DB Strict Press 

E.  Optional Gymnastics Conditioning 

30  Burpee Muscle Ups