10.28.16

BB CYCLING

Every 2:00 for 8:00-

5 T&G Power Clean & Push Jerks

– begin around 65% of max PC&PJ

and work to a 5RM for the day

Strength/GST:

1) 4X2 Strict Press + 5 Push Press

– work to max for the complex,

rest 2:00

2) 1X2 Strict Press

+ ME Push Press

– use heaviest load from #1

Metcon:

30:00 AMRAP of:

Row 1k

5/4 Muscle-Ups

*Keep continuous pace,

but do not redline. Use a

heart rate monitor, stay at 150BPM