Friday 9/23/2016

A.  Strength

Push Press 

3 Rep Max

Back Squat 

3 Rep Max

B.  Metcon

1 round

24 Bar Facing Burpees

24 Hang Cleans 135/95

24 S2OH 135/95

2 rounds

12 Bar Facing Burpees

12 Hang Cleans

12 S2OH

3 rounds

8 Bar Facing Burpees

8 Hang Cleans

8 S2OH

C.  Weakness Work

Take 30 minutes and practice a skill/strength/endurance weakness.  Something that you feel needs additional work. 

D.   Conditioning

5 rounds

15 GHDSU

20 Push-ups  

1 Peg Board Accent  

 E.  Accessory Work

3x15 Hip Extentions  

3x10 DB Bench Press