Thursday 27/10/16

Climb
A. 1 Clean Pull + 1 Clean + 1 Hang Clean + 2 Front Squats – rest 3 mins x 3
B. Strict MU tech work
or
EMOM
Min 1 – 2 Strict weighted Chin ups
Min 2 – 15 sec Isometric Ring dip – Palms out
x 5
C. 6 min AMRP
9 Deadlifts 75/55#
7 Hang Power Cleans
5 Front Squats
3 Push Press
Base
A. 1 Clean Pull + 1 Clean + 1 Hang Clean + 2 Front Squats – rest 2 mins x 5
or
A1 4 x 5 Deadlifts rest 90 secs
A2 4 x 12 DB Squats rest 90 secs
B. Strict MU tech work
or
EMOM
Min 1 – 2 Strict Chin ups 30×0. Use a band if you need a spot
Min 2 – 15 sec Isometric Ring FLR – Palms out or FLR on the floor
x 5
C. 6 min AMRP
9 Deadlifts 75/55#
7 Hang Power Cleans
5 Front Squats
3 Push Press
Metcon
A. 20/15 Cals AD @ 80%
rest 30 secs
30 Wall Balls
rest 3-4 mins x 2
B. In Pairs
3 Rounds
400m Run Together
30 Sync Thrusters 45/35#
20 Sync Burpees

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