Tuesday, July 12, 2016

Weightlifting
clean/press complex (outlaw) (see comments)
 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
Weightlifting
Front Squat (Every 2:00 for 12:00 (7 total sets) )
reps of - 5/4/3/1/5/4/3
Metcon
Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP of:

40 KB Snatches 24/16kg (alternate every 10 reps)

20 Calorie Row

Then, no rest...

40 Calore Row

20 Burpee Box Jump Overs 24/20"

*record time for second part in comments

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