Friday 9/2/2016

A.  Strength

Back Squat 

5 Rep Max

B.  Metcon

AMRAP 3

Hang Clean & Jerk

2 min REST

AMRAP 3

Hang Clean & Jerk

2 min REST

AMRAP 3

Hang Clean & Jerk

Rx : 115/75 - 135/95 - 165/110
Intermediate : 95/65 - 115/75 - 135/95
Scaled : 75/55 - 95/65 - 115/75
RX+ : 135/95 - 185/125 - 225/155

C.    Rowing

3000m Row @ 70%

D.   Conditioning

40-30-20-10

HSPU

GHDSU

E.   Accessory Work

3 rounds

10 BTN snatch Press

10 Good Mornings

10 Snatch grip rows