10.28.15

Warm up 10 minutes: 20-40-60-80-100-120 unbroken double unders. Use the 10 minute clock to get as far as you can. Under no circumstance count broken sets.

40-30-20 unbroken wallballs 14/10

A) Back Squat: 3 x 3 reps within 90% of 3 RM on Monday

B) bench press or Split jerk: 3 sets x 3 reps within 90% of 3 RM on Monday

C) 3 mile assault bike

30 cleans 115/75

3 mile assault bike

30 cleans 165/115

3 mile assault bike

30 cleans 205/135

3 mile assault bike

Sub bike for 1500 m row if necessary.

E) class metcon

Wednesday, October 28th, 2015 at 3:26 pm / Competitive