Thursday 9/8/2016

A.  Strength

Bench Press 

5x5@80% 

B.  Olympic Lifting

Triple Bear Complex 

Clean+Front Squat+Jerk+Back Squat+Jerk

*WZA prep. Work to. Heavy Bear Complex for a TnG triple.  

C.  Metcon

21-15-9

Ring Dips

KB Swings 70/53

Burpees

D.  Conditioning

50 Cal Row

50 Box Jump Overs 24/20

50 Cal Row

E.  Accessory Work 

4x10 Single arm row

4x10 BTN Press

4x1:00 Front Rack Holds @ body weight