11.25.16

FRIDAY 11.25.16 9AM CLASS ONLY

BB CYCLING

Every 2:00 for 10:00 (5 total sets)-

5 T&G Power Clean & Push Jerks

begin around 70% of max PC&PJ

and work to a 5RM for the day

 

Strength/GST:

1a) 5X3 Power Jerks +

2 Jerk Grip OHS –

work to max for the complex,

rest 2:00

1b) 5X5 Good Mornings

rest 2:00

 

Metcon:

5 Rope Climbs 15′

15 Thrusters 75/55#

30 Double-Unders

4 Rope Climbs 15′

15 Thrusters 75/55#

30 Double-Unders

3 Rope Climbs 15′

15 Thrusters 75/55#

30 Double-Unders

2 Rope Climbs 15′

15 Thrusters 75/55#

30 Double-Unders

1 Rope Climbs 15′

15 Thrusters 75/55#

30 Double-Unders