12.13.16

Deload week. Don't go heavier than posted percantages. Follow rest times exactly. After this week Open training will officially begin. :)

BB CYCLING

EMOM for 10:00-

1 Hang Clean (from mid-thigh)

+ 2 Jerks

@ 80% of last week’s max for the

complex

 

Strength/GST:

1a) 4X10 Tempo Strict TTB

(3 counts down after touching bar)

– rest 90 sec.

Absolutly no KIP

1b) 4X8 Strict HSPU

– rest 90 sec.

 

Metcon:

7 rounds of:

3 Muscle-Ups

12 6″ Target Burpees

21 Jumping Air Squats

Rest 1:1

or class wod