11.29.16

BB CYCLING

EMOM for 10:00-

1 Hang Clean (from mid-thigh)

+ 2 Jerks

*Begin between 50-60% of max

Clean & Jerk, and work to a heavy

(non-maximal) complex.

Stength/GST:

1a) 4X10 Tempo Strict TTB

(3 counts down after touching bar)

– rest 90 sec.

Absolutly no KIP

1b) 4X12 Strict HSPU AFAP

Faster than last week

– rest 90 sec.

Metcon:

50 6″ Target Burpees

50 Thrusters (95/65)

50 6″ Target Burpees

For time