8/27/15

THURSDAY

Strength: Clean and Jerk

  • 10 Minute EMOM
    • Minutes 1-3: 75%
    • Minutes 4-6: 80%
    • Minutes 7-10: 85%
    • Take 3 untimed attempts to build after minute 10 with a max of 2 minutes rest between (not necessarily a max, but building to a heavy single)

MetCon: 10 Minute AMRAP

  • 5-5-10-10-15-15-20-20-25....
    • Hand Release Push-ups
    • Russian KB Swings (70/44)
    • Russian MB Twists (20/14) (Number represents how many per side, 5 = 5 per side)

Post-Workout:

  • 3 x 12 Bicep Curls
  • 3 x 10 Face Pulls