Oct 23, 2017

1. Warm-up
2 Steady Rounds:
20 Weighted Box Step Ups
15 Double Kettlebell Front Squats

2. OLY
Clean and Jerk
6×3 @ 70-75%

3. Met-Con
For Time:
9 Calorie Row
9 Thrusters 115/85lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calorie Row
27 Thrusters

 

——–Optional——–

5. Strength
Pause Front Squats
3-3-3-3-3
70%+ 1RM

6. Accessory
Strict Deficit (2″) Handstand Push-ups
In 3 Minutes
Max sets of 3
Rest 3:00
In 3 Minutes
Max sets of 2
Rest 3:00
In 2 Minutes
Max singles