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9 November 2017

9
Nov

9 November 2017

9 November 2017

Warm-up: 3 Rounds: Block Run, 5x Pull up, 10x Push up, 15x Sit up.

Strength: Strict Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).

Work Capacity: 3 Sets for max rounds, 2:00 Rest between sets.

In 5:00 Complete:

  • 400m Run

Max Rounds of:

  • -3x Clean and Jerk (155/ 105)
  • -6x Burpees Over the Bar

Cool Down: 4 Rounds:  1:00 plank (front, right, left, front); rest 1:00 each time

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