Tuesday, July 19, 2016

Weightlifting
clean/press complex (outlaw) 
 Hang Clean (from power position) + Push Press + Hang Clean (from power position) + Push Jerks + Hang Clean (from power position) + Split Jerks
5X1 Hang Clean (from power position) + 1 Push Press + 1 Hang Clean (from power position) + 2 Push Jerks + 1 Hang Clean (from power position) + 3 Split Jerks - work to a max for the complex, rest 2:00
Weightlifting
Front Squat (Every 2:00 for 12:00 (7 total sets) reps of - 5/4/)
Use 100% of your 5rm for all sets
Metcon
Metcon (Time)
10 rounds of:

11 Burpees over Bar

9 TTB

7 Power Cleans 115/80#

Rest :30 after each round

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