2.10.17

Todays programming will have the last Open Test.  This is to be done at the same intensity of the Open with standards all being met.  This is a AMRAP! Not for time so if you finish the Muscle Ups go back to snatches.  

 

BB CYCLING

5X3 T&G Power Cleans + 5 Jerks

(any style) – @ 80% of max for the

complex

rest 2:00

 

Metcon 1:

Open Test #4

10 min AMRAP

50 DB Snatchs (50/35) Alt Hands

100 DUs

30 Muscle Ups

rest until HR below 110

then,

Metcon 2:

40 min Row for Meters

Keep HR under 155bpm