10.20.15

Warm up: assault bike 5 miles at 21 mph or less or run 2 miles at a 5 mile pace.

A) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

D) 50 unbroken bar facing burpees+400 m body weight walking sled drag(straps around waist and heel striking and pulling through with hamstrings)+50 chest to bar pull-ups

E) class metcon (do class rowing skill too if you were able to break up your training into two sessions.)

Tuesday, October 20th, 2015 at 3:23 pm / Competitive