Tuesday 6/19/2016

A.  Strength

Push Press 

5x9@55% 

B.  Olympic Lifting

10 squat cleans (245/165lbs) by 2:00

8 squat cleans (265/180lbs) by 4:00

6 squat cleans (285/195lbs) by 6:00

4 squat cleans (305/205lbs) by 8:00

2 squat cleans (325/215lbs) by 11:00

C.  Metcon

2 rounds

22 T2B

22 Deadlifts 135/95

200m Run

D.  Gymnastics

Strict Deficit HSPU 

2@6" 

4@4" 

6@2" 

Max Effort @RX

Rest 3 minutes and repeat. Goal is to hit all deficit sets unbroken if possible.  

E.  Rowing

10 minutes alternating

1 min max effort 

1 min rest

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1000m cool down