Friday 11/25/2016

A.  Strength

Front Squat 

Heavy set of 3

Push Press  

Heavy 3

B.  Olympic Lifting

Clean + Jerk(2+1) 

Work to a max.  

C.  Metcon

6 min

24 Pull-ups
3 Squat Clean & Jerks 205/135

RX+: 42 Pull-ups
        3 Squat Clean & Jerks 245/165

D.  Conditioning

EMOMx14 

E:  7 Push Press 155/105

O:  7 Box Jumps 40/32

E.  Gymnastics

EMOMx10 

5 Strict C2B

F.  Accessory Work

4x10 DB Bench Press

4x10 DB Row

4x20 GHDSU