9.20.16

BB CYCLING

1) 5X1 Paused Clean

(3 count pause at knee) +

1 Paused Hang Clean

(3 count pause in hang at knee)

– work to a heavy, but

non-maximal complex,

rest as needed

2) 5X3 Split Jerk

(with 3 count OH hold in split)

– work to a max triple with a

definite 3 count hold,

rest as needed

Strength/GST:

1a) 4x15 GHD Situps

- rest 90 sec.

1b) 4X12 Strict Deficit HSPU

(use biggest deficit possible

while completing 12 reps quickly)

– rest 90 sec.

Metcon:

10 min AMRAP

10 Power Snatch (95/65)

10 burpees