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141104 Tuesday

3
Nov

141104 Tuesday

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Warm up

Interval Row x 5 rounds
30s ME row
30s Rest

 

Strength

5s x 3r : Pess @ AHAP

Clean + High-Hang Clean + Jerk
(1+1+1) x 5 : 75%

 

Metcon

Complete in any order. A then B then C or C then A then B. 2min rest between rounds starting at the end of the last person to finish their round. everybody starts at the same time every round. Each workout (A,B, and C) has a separate time score.

A) ROW, Thruster
12-9-6 reps for time of:
Row (calories)
Thrusters (95/63 or 135/93)

B) DL Push
12-9-6 reps for time of
Deadlift (225/153 or 315/223)
Push ups

C) HPCL, CTB
12-9-6 reps for time of
Hang Power Clean (95/63 or 135/93)
Pull-ups (or CTB Pull-ups).