Friday 9/9/2016

A.  Strength

Push Press 

Heavy set of 5

3x5@80-85% of 🔝 

B.  Olympic Lifting

Snatch 

1@88%+ 

3x2@80% 

Clean n' Jerk 

1@88%+ 

3x2@80% 

C.  Metcon

100 Double Unders

50 HSPU

80 Double Unders

40 OH Lunges 95/65

60 Double Unders

30 SDLHP 95/65

40 Double Unders

20 Thrusters

20 Double Unders

10 Hang Squat Snatch 95/65

D.  Accessory Work

3 rounds

1 min Plank Hold

1 min Wall Sit

1 min Dead Hang

 *Rest as needed between rounds.