Thursday 9/17/2015

A.  Strength

Strict Press 

3x1@90-95% 

B.  Olympic Lifting

 "Triple clean complex"  - max out 

3 Hang cleans

3 Front squats

3 S2OH

C.  Metcon

 "TRL" - 6 min Cap 

40 T2B

30 Cal Row

20 OH Lunges 155/105

D.  Swim

10x50m sprints

*Rest as needed

E.  Accessory Work

4 rounds 

20 GHDSU 

10 DB Step Ups(heavy) 

1:00 Dead Hang