Friday 11/18/2016

A.  Strength

Front Squat

Heavy set of 3

Push Press 

3-3-3-3-3

Bench Press 

5 rounds

5 Light

5 Medium

5 Heavy

B.  Olympic Lifting

Snatch + Above Knee Snatch + OHS 

Max out complex.  

C.  Metcon

40 Burpees

40 KB Swings 70/53

D.  Gymnastics 

EMOMx15 

1:  10 Pull-ups

2:  7 C2B

3:  3 Bar MU

E.   Conditioning

EMOMx16 

1:  20/16 Cal Assault Bike

2:  10 T2B

F.    Accessory Work 

4x10 DB Bench Press

4x10 BTN Snatch Grip press

4x10 Good Mornings