Monday 11/14/2016

A.   Strength

Front Squat 

5x3@80% 

B.   Olympic Lifting

Posted on www.hypeweightlifting.com 

C.   Metcon

2 rounds

15 Squat Snatch 95/65

30 Pull-ups  

D.  Rowing

1x500m @ current 2K/500m split

1x500m @  -0:01/500m split

1x500m @  -0:02/500m split

1x500m @  -0:03/500m split

1x500m @  -0:04/500m split

*1:30 rest between rounds.  

E.   Gymnastics 

EMOMx10 

1-3 Strict Muscle Ups

F.  Accessory Work  

4x10 Weighted Dips

4x10 Single Arm Row

4x15 Weighted Sit-ups  

4xME Maltese Push-ups