Monday 11/21/2016

A.  Strength

Front Squat 

5x3@85% 

B.  Olympic Lifting

Posted on www.hypeweightlifting.com 

C.  Metcon  

24-18-12

C2B

12-9-6

Hang Cleans 135/95

RX+ : 185/125

D.  Rowing

10x250m

:45 rest between rounds. Pace should stay 00:03 under 2k/500m split each round.  

E.  Gymnastics

15 Muscle Ups

50 GHDSU

15 Muscle Ups  

F.  Accessory Work  

4x10 T Bar row

4x10 DB Bench Press

4x10 Strict Dips

4x10 Rower Pike ups