Tuesday, October 13, 2015

paused clean (5X1 Paused Clean )
3 count pause at knee
Split Jerk (5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X45 sec. (accumulated) L-Sit Hold – rest 90 sec.)
Handstand Push-ups (4X10 Strict HSPU – rest 90 sec.)
2k Row (Time)
Max Effort 2k Row
OR
Run Warm Up
3 RDS
Run 200m
15 kb swings
10 burpees
Metcon (Time)
5 rounds for time of:
185-lb. deadlifts, 10 reps
75-lb. snatches, 10 reps
10 handstand push-ups
75-lb. snatches, 10 reps

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