Thursday 1/9/16

Climb
A. Build to a 1RM Cluster
B. Build to a 2RM TNG Deadlift
C. ME Unbroken HSPU in 3 mins
Extras
A. SA DB Row 3 x 5
B. DB Tricep extension 3 x 8
Base
A. Build to a 3 RM Push Press
B. Thrusters 3 x 5 – from the floor or Racks
C. T2B Skill work or 30 T2B for time
Extras
A. SA DB Row 3 x 5
B. DB Tricep extension 3 x 8
Metcon
A. 3 Rounds
30 Wall Balls
20 Cals AD @ 90%
rest 2:30 mins between rounds
B. 2 Rounds
10 Burpees
25 Swings 24-32/16-20kg
10 burpees
rest 2:30 between rounds
C. 2 Rounds
75 DUs
400m Row @ 90%
rest 2:30 between rounds

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