9/3/15

THURSDAY

Strength: Clean + Jerk EMOM

  • MInutes 1-5: 1 rep at 80%
  • Minutes 6-10: 1 rep at 90%
  • Take 3 attempts (resting about 2 minutes between) to work up to a heavy single

MetCon: For Time...

  • Buy-in: 25 Ring Dips 
  • 3 Rounds of:
    • 1 Lap Farmer Carry (45/25)
    • 100 Double Unders
    • 1 Lap Sprint
  • Cash-out: 25 Ring Dips

Post-Workout:

  • 3 x 10 Barbell Curls
  • 3 x 10 GHD Hip Extensions