Tuesday 4/12/2016

A.  Strength

Bench Press 

5x7@65% 

Strict Press 

7x1@82-84% 

B.  Olympic Lifting

Below Knee Hang Clean + Push Jerk 

(2+1)x7@75% 

C.  Metcon

AMRAP 7

3 S2OH 135/95

3 T2B

6

6

9

9

12/12, 15/15, 18/18..... 

D.  Skill Work

AV Test 

300 Double Unders

 E.  Rowing

5x500m 

*2 min rest between efforts

F.  Accessory Work

5 rounds

10 DB Strict Press

1:00 Ring Plank Hold

15 Diamond Push-ups