11.19.16

 

BB CYCLING/Metcon(Ind)

1) 5×1 Snatch @ 80% of 1rm

rest as needed

2) 5×1 Clean & Jerk @ 75% of 1rm

rest as needed

 

Strength:

5X3 Front Squats @ 70% of 1rm – rest 1:30

 

Metcon:

“Tommy V”

For time:

115/75 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115/75 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115/75 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents