Wednesday 5/11/16

BB WORK:
1) Squat Clean with 3-sec Pause each rep (just above the knee): 5×3 @80% of 3rm
2) BTN Jerk off blocks (drop each rep): 5×3 @80% of 3rm

STRENGTH:
1a) Bent Over Rows: 5X5 – medium/heavy, rest 60-90 sec.
1b) Push Press: 5×3@80% of 3rm – rest 60-90 sec.

METCON A:
21-15-9 of:
Burpees 6′ target
Ring Dips

METCON B:
For time:
30 Muscle-Ups

METCON C:
15-12-9
GHD SIT UPS
Between each round of GHDs
30 Wall Balls 20/14
(15-30-12-30-9)

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