Tuesday 11/29/2016

A.  Strength

Strict Press 

5x1@90% 

B.  Olympic Lifting

Posted on www.hypeweightlifting.com 

C.  Metcon

5 rounds

12 Deadlifts 115/75

9 Hang Cleans

6 Thrusters

3 Bar Muscle Ups

D.  Gymnastics

Choose one: 

5x10 Strict HSPU

6x7 Strict HSPU

7x5 Strict HSPU

8x3 Strict HSPU

*Sets should be unbroken. Rest as needed.  

E.   Assault Bike

EMOMx20 

:30 Above 65/55 RPM

:30 Below 40 RPM

F.  Accessory Work  

4x10 Landmine Press

4x10 DB Press

4x10 Barbell front raise  

4x10 Upright barbell row

4x20 Back Ext