12.30.16

BB CYCLING

Every 1:30 for 9:00 (7 total sets)-

1 Power Clean & Push Jerk – begin

around 75% of max PC&PJ and

work to a max single for the day

 

Strength/GST

1a) 5X2 Power Jerk + 1 Jerk Grip

OHS – work to max for the complex

, rest 2:00

1b) 5X5 Good Mornings – work to a

heavy load but concentrate on

keeping straight back and pushing

hips back, rest 2:00

 

Metcon:

“Amanda”

9-7-5 of:

Muscle-Up

Snatch 135/95#

For time.