9 6.16

This week will be the last week of this cycle. Try very hard to hit the Barbell Cyling and Strength numbers. Next week will be delay week. Let's hit this week hard!

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BB CYCLING

1) 5X1 Paused Clean First Pull +

1 Paused Clean

(3 count pauses at knee)

work to a max for the complex

2) 5X2 Split Jerk

(with 3 count OH hold in split)

stay below 90% and concentrate

on weight being distributed evenly

in the OH split position

heavier than last week

Strength:

Bench Press

3x5 Heavier than 8.15.16

3x3 Heavier than 8.22.16

3x1 Heavier than 8.29.16

GST:

Reverse Hyper

4x20

As heavy as last week

Metcon:

7 rounds of:

50 Double-Unders

15 Jumping Air Squats

7 4/3″ Deficit HSPU

(kipping is allowed)

Rest 1:1