Tuesday, September 6, 2016

Weightlifting
jerk complex (1X1@50%, 1X1@60%, 3X1@70%)
1 Clean + 1 Push Jerk + 1 Split Jerk + 1 Behind-the-Neck Split Jerk
Weightlifting
Back Squat ( 1X8@65%, 1X6@75%, 1X4@85% 1X4@90%)
Gymnastics
Muscle-ups (4X45 sec. 3/2 Strict Muscle-Ups + ME Kipping Mus)
*Perform 3/2 strict MU unbroken (if possible), then go right in to a max UB set of MU. If this does not take up the entire :45 then rest for no more than :05 and continue to get as many reps as possible.
Metcon
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP of:

30 Single Arm KB Thrusters (15 right/15 left - anyhow) 24/16kg

40 Single Arm KB Hang Clean & Jerks (20 right/20 left - anyhow) 24/16kg

50 Single Arm KB "Russian Style" Swings (25 right/25 left - anyhow) 24/16kg

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