11.24.18

warm up: 5 min bike+5 x:15 second sprint/:45 chill

A. Power Snatch to max; then 85% 4×1

B. Power clean and push jerk 85% of weekly max 6×1 (or if you donโ€™t have one find it then 3×1 at 80%)

C. Superset 3×8

Deficit(2-4โ€) Deadift

GHR

back ext

D. 10 am Class(TBD) or Metcon:

12 min emom+8 min AMRAP*

Min 1: 15/12 cal Assault bike

Min 2: 15 wallballs 30/20

min 3: 15 kb swings 70/53

min 4: 15 box jumps 30/24

during emom hold the above structure. During 8 min AMRAP keep the rep count at 15 and AMRAP it.

Saturday, November 24th, 2018 at 5:33 am / Competitive