10.14.16

BB CYCLING

EMOM for 7:00-

2 T&G Power Clean & Push Jerks

– begin around 75% of max PC&PJ

and work to a max double for the day

Strength:

1) 4X3 Strict Press + 5 Push Press

– work to max , rest 2:00

up from 9.23.16

2) 1X3 Strict Press + ME Push Press

– use heaviest load from #1

3) Reverse Hypers

3x20 Heavy

up from 10.7.16

Metcon:

5 rounds for time of:

20 Wall Balls 20/14#

10 Hang Power Snatches 95/65#

10 C2B Pullups