Friday 12/9/2016

A.  Strength

Back Squat 

5x10@40-45% 

*Focus on good position and speed. NOT going Heavy!  

B.  Olympic Lifting  

Clean and Jerk 

Max out.  

C.  Metcon

64 Pull-ups  

8 OHS 205/155

D.  Gymnastics  

Posted on www.hypegymnastics.com 

E.  Conditioning  

EMOMx10

8 Box Jumps 24/20 + 8 KB Swings 70/53

F.  Accessory Work  

4x10 Barbell Row

4x1:00 Dead Hang 

4x10 Weighted Sit-ups