Tuesday, September 13, 2016

Weightlifting
jerk complex (1X1@50%, 1X1@60%, 2X1@70%, 1X1@75% )
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk
Weightlifting
Back Squat (1X6@70%, 1X6@80%, 1X3@90% 1X2@95%)
Gymnastics
Muscle-ups (4X45 sec. 3/2 Strict Muscle-Ups + ME Kipping mu)
Metcon
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

100' HS Walk

40 KB Swings 24/16kg

40' Lateral Lunges (40' Left/40' Right)

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