Monday 26/9/16

Base and Climb
A1 Back Squats 3 x 5 – rest 1 min
A2 Weighted Bar dips or Ring Dips or Assisted Dips 3 x 5 @ 2010 – rest 3 mins
B. 2 Rounds (Hang Power Cleans need to be UB)
35/30 Cal Row @ 90% effort
21 Hang Cleans 75-95/55-65# use DBs if you are still learning tech on a Barbell
15 Thrusters
9 T2B or Hanging Knee Tucks
rest 3 mins between rounds
Metcon
A. 5 Burpee Box Jumps
7 Thrusters 75/55#
5 Burpee Box Jumps
rest 30-60 secs x 5
B. 1000m Run
50 Wall Balls
40 Burpees
30 DB snatch
20 Cals AD
100 DUs

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