11/11/2016

A.  Strength

Front Squat 

Heavy set of 5

Bench Press 

Heavy set of 5

B.  Olympic Lifting

Clean + 3 Jerks 

Max out.  

C.  Metcon

30/20 Cals Assault Bike 

30 Box Jumps overs 30/24

D.  Conditioning

16 min cap

40 Cal Row

40 GHDSU

40 Hang Cleans 95/65

40 Ring Dips

40 Hang Cleans  

40 GHDSU

40 Cal Row

E.  Accessory Work  

4x10 DB Bench Press

4x20 DB Side Bends  

4x10 Alternating DB Press

4x10 Skull Crushers