Monday 17/10/16

Base and Climb
A. Build to a 1 RM or 5RM Bench Press
B. For Time – 7 min Cap
12-9-6-3
Hang Power Cleans 75-105/55-75#
Thrusters
Pull ups
Burpees
or
12-9-6-3
DB Hang Cleans
Burpees
DB Thrusters
Pull ups or Jumping Pull ups
Metcon
A. 5 Rounds
7 reverse Crunches – 3 sec eccentric
7 Ring Push ups 30×1
7 SA DB Row 30×0
B. 300m Run
50 Air Squats
600m Row
50 DB Snatch moderate loads
50/35 Cals AD
50 Sit ups
1000m Run

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