Monday 11/28/2016

A.  Strength

Front Squat 

5x1@90% 

B.  Olympic Weightlifting  

Posted on www.hypeweightlifting.com 

C.  Metcon

AMRAP 7

4 Pistols

4 T2B

8 Pistols

8 T2B

12

12...... 

D.  Rowing

5x500m @ 0:03 under 2k/500m split

*1:00 rest between rounds.  

 E.  gymnastics 

Posted on www.hypegymnastics.com 

*Todays gymnastics work is a test day for a T2B cycle. Make sure you perform your ME sets prior to the WOD.  

F.  Conditioning  

AMRAP 10

20 GHDSU

5 Squat Cleans 205/135

G.  Accessory Work  

4x10 False grip ring rows

4x10 DB Bench Press

4x10 Split Squats

4x1:00 Sandbag bear huge hold 150/100