Friday 8/26/2017

A.  Strength

Back Squat 

5 Rep Max

B.  Metcon

0:00-3:00

1 ME set Strict press

3:00-6:00

1 ME set Strict press

6:00-9:00

1 ME set Push press

9:00-12:00

1 ME set Push Press

12:00-15:00

1 ME set Push jerk

15:00-18:00

1 ME set Push jerk

RX+: 135/95, 185/125, 225/155

RX : 115/70, 135/95, 165/110

SC: 95/60, 115/75, 135/95

C.  Conditioning

50 DB Burpee Deadlifts 55/35

D.  Gymnastics Conditioning

50 C2B

50 Pistols

50 GHDSU

E.  Accessory Work

3 rounds

12 KB Rows

10 KB Press

10 KB RDL

15 KB Russian Twists