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