Tuesday, November 15, 2016

Weightlifting
Clean ( Clean: blocks just below knee: 8x3 heavy)
Weightlifting
Deadlift (Deadlifts: 6 sets of 6 from 50% of your 1RM)
Gymnastics
Handstand Push-ups (8 min. Every 30 sec. - 4-8 kipping HSPU)
pick a doable number and hold it for all 16 sets
Metcon
Metcon (AMRAP - Rounds and Reps)
17 min. AMRAP -1 legless + 1 regular rope climb -25m sled push (275/185 total weight) -4 full cleans (@75% of your 1rm)
list weight

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