11.16.15

Warm up

:30 on/:30 off for 5 minutes

Bear crawl 

:30 on/:30 off for 5 minutes

Double under

EMOM for 5 minutes

12 burpees

A) find one rep max power clean plus push jerk. Then 1×95% and 2@90%

B)2 back squat every :90 for 15 min add weight until you get to a two rm for the day in your 9th or 10th set

C) 2 min on/2 min off for 12 minutes:

Row 200 m+5 HSPU+Max mu 

D)2 min on/2 min off for 12 minutes:

Row 200 m+Max clean and jerks 225/135

E) at some point do class.

Monday, November 16th, 2015 at 5:11 am / Competitive