Tuesday 3/28/2017

A.  Strength  

Bench Press 

5x9@55% 

B.  Olympic Lifting  

Posted on www.hypeweightlifting.com 

C.  Metcon  

9-6-3

Hang Clean 185/125

18-12-6

Burpee Over Bar

9-6-3

S2OH 185-125

36-24-12

Sit-ups

D.  Gymnastics  

4 Legless Rope climbs

4 Rope Climbs

2 min REST  

3 Legless  

3 Rope Climbs  

1 min REST

2 Legless

2 Rope Climbs

E.  Assault Bike  

5 rounds

20 Cal Bike

15 GHDSU

10 strict Ring dips

2 mins rest after each round

*focus on unbrokenness and consistency in rounds

F.  Accessory Work  

4x10 DB Bench Press

4x10 Tricep Ext

4x1:00 OH KB Hold