Friday 012916

BB WORK:
1A) 4X5 T&G Power Clean & Push Jerk: work to a 5RM
1B) 4X3 Jerk Balance: work to a max triple

STRENGTH:
Front Squat: 5×3 @80-85% of your 1RM Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
*Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

METCON A:
For Time:
10 HSPU (regionals standard)
30 Deadlifts (135/95)
15 HSPU (regionals standard)
20 Deadlifts (185/125)
20 HSPU (regionals standard)
10 Deadlifts (225/155)

METCON B:
AMRAP 10 Minutes:
5 Power Cleans (225/135)
10 Box Jumps (30/24)

SKILL:
*Choose your weakness or do both
1) 4X30′ HS Walk (beginning and ending with a 5 sec. freestanding hold)*Rest 90 seconds between attempts
2) 40 Alternating Pistols

ENDURANCE:
2K Row

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