Tuesday 9/22/2015

A.  Strength

3 Hang Cleans

3 Front Squats

3 Jerks

2 Hang Cleans

2 Front Squats

2 Jerks

1 Hang Clean

1 Front Squat

1 Jerk

235/160, 255/170, 275/180

B.  Metcon

12 min AMRAP

50 T2B

100 Double Unders

100 Wallballs 20/14

c.  Rowing

5x25 cals

*1 min rest between rounds

D.  Conditioning

200m Slamball run 50/25

35 GHDSU

35 Back Ext

200m Slamball run

25 GHDSU

25 Back Ext

200m Slamball run

15 GHDSU

15 Back Ext